Welcome to Week 11 of your COUCH TO 5K challenge!
Congrats on taking the first step to improve your health and fitness. Here is your next week of workouts to help you go from the couch to running a 5K.
You’ll notice the first and last step to each workout is a warm up and cool down. DO NOT SKIP THESE! This will help you prevent injury and have a better workout overall. CLICK HERE for a full warm up and cool down demo from our athletic trainer. Follow along before and after your workouts.
Be sure to check with your physician or healthcare provider to make sure you’re cleared to do these workouts. If you have any pain during these workouts, STOP IMMEDIATELY and contact us at 703-450-4300.
Week Eleven Couch to 5K Workout
Monday |
Wednesday |
Friday |
|
Warm-Up |
5-10 min walk & stretch |
5-10 min walk & stretch |
5-10 min walk & stretch |
Running time |
10 min running |
10 min running |
15 min running |
Recovery |
5 min walk |
3 min walk |
5 min walk |
Workout Time |
45 min |
39 min |
40 min |
Cool Down |
5-10 min walk & stretch |
5-10 min walk & stretch |
5-10 min walk & stretch |