SWFT-9.30.2016-8K/A · Title: SWFT-9.30.2016-8K/A Created Date: 20160103010500Z
12 Week Couch to 8k Training Program
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12 WEEK COUCH TO 8K (4.97) TRAINING PROGRAM (Begin training week of February 25th) Please see the first paragraph of the 10 Week Couch To 8K (4.97) Training Program - there simply was not enough space to fit it here! WEEK ONE (2/25) WEEK SEVEN (4/8) Mon: Rest Mon: Rest Tue: Jog 30 sec., walk 1:30. Do 10 times, total 20 min. Tue: Jog 15 min, walk 1 min. Do 2 times, total 32 min. Wed: Rest Wed: Rest Thu: Jog 30 sec., walk 1:30. Do 10 times, total 20 min. Thu: Jog 18 min, walk 2 min. Do 2 times, total 40 min. Fri: Rest Fri: Rest Sat: Rest Sat: Rest Sun: Jog 1 min, walk 1 min. Do 10 times, total 20 min. Sun: Jog 12 min, walk 1 min. Do 3 times, total 39 min WEEK TWO (3/4) WEEK EIGHT (4/15) Mon: Rest Mon: Rest Tue: Jog 1 min, walk 1 min. Do 10 times, total 20 min. Tue: Jog 20 min, walk 1 min. Do 2 times, total 42 min. Wed: Rest Wed: Rest Thu: Jog 2 min, walk 4 min. Do 5 times, total 30 min. Thu: Jog 15 min, walk 2 min. Do 2 times, then jog for 10 Fri: Rest min, total 44 min. Sat: Rest Fri: Rest Sun: Jog 2 min, walk 4 min. Do 5 times, total 30 min. Sat: Rest Sun: Jog 12 min, walk 1 min. Do 3 times, total 42 min. WEEK THREE (3/11) Mon: Rest WEEK NINE (4/22) Tue: Jog 3 min, walk 3 min. Do 4 times, total 24 min. Mon: Rest Wed: Rest Tue: Jog 22 min, walk 1 min. Do 2 times, total 46 min. Thu: Jog 3 min, walk 3 min. Do 4 times, total 24 min. Wed: Rest Fri: Rest Thu: Jog 17 min, walk 2 min. Do 2 times, then jog for 10 Sat: Rest min, total 48 min. Sun: Jog 5 min, walk 3 min. Do 3 times, total 24 min. Fri: Rest Sat: Rest WEEK FOUR (3/18) Sun: Jog 14 min, walk 1 min. Do 3 times, total 45 min. Mon: Rest Tue: Jog 7 min, walk 2 min. Do 3 times, total 27 min. WEEK TEN (4/29) Wed: Rest Mon: Rest Thu: Jog 8 min, walk 2 min. Do 3 times, total 30 min. Tue: Jog 24 min, walk 1 min. Do 2 times, total 50 min. Fri: Rest Wed: Rest Sat: Rest Thu: Jog 19 min, walk 2 min. Do 2 times, then jog for 14 Sun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. min, total 56 min. Fri: Rest WEEK FIVE (3/25) Sat: Rest Mon: Rest Sun: Jog 17 min, walk 1 min. Do 3 times, total 54 min. Tue: Jog 8 min, walk 2 min. Do 3 times, total 30 min. Wed: Rest WEEK ELEVEN (5/6) Thu: Jog 10 min, walk 2 min. Do 2 times, then jog for 5 Mon: Rest min, total 29 min. Tue: Jog 27 min, walk 1 min. Do 2 times, total 56 min. Fri: Rest Wed: Rest Sat: Rest Thu: Jog 21 min, walk 2 min. Do 2 times, then jog for 14 Sun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. min, total 60 min. Fri: Rest WEEK SIX (4/1) Sat: Rest Mon: Rest Sun: Jog 19 min, walk 1 min. Do 3 times, total 60 min. Tue: Jog 9 min, walk 1 min. Do 3 times, total 30 min. Wed: Rest WEEK TWELVE (5/13) Thu: Jog 12 min, walk 2 min. Do 2 times, then jog for 5 Mon: Rest min, total 33 min. Tue: Rest Fri: Rest Wed: Easy 35 min. Sat: Rest Thu: Rest Sun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. Fri: Rest Sat: Got2Run 8K (4.97)!!! Please see the last paragraph of the 10 Week Couch To 8K (4.97) Training Program - there simply was not enough space to fit it here! Enjoy the day and celebrate your incredible accomplishment!!
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Walking to jogging program
Transcript of 12 Week Couch to 8k Training Program
12 WEEK COUCH TO 8K (4.97)
TRAINING PROGRAM (Begin training week of February 25th)
Please see the first paragraph of the 10 Week Couch To 8K (4.97) Training Program - there simply was not enough space to fit it here!
WEEK ONE (2/25) WEEK SEVEN (4/8)Mon: Rest Mon: RestTue: Jog 30 sec., walk 1:30. Do 10 times, total 20 min. Tue: Jog 15 min, walk 1 min. Do 2 times, total 32 min.Wed: Rest Wed: RestThu: Jog 30 sec., walk 1:30. Do 10 times, total 20 min. Thu: Jog 18 min, walk 2 min. Do 2 times, total 40 min.Fri: Rest Fri: RestSat: Rest Sat: RestSun: Jog 1 min, walk 1 min. Do 10 times, total 20 min. Sun: Jog 12 min, walk 1 min. Do 3 times, total 39 min
WEEK TWO (3/4) WEEK EIGHT (4/15)Mon: Rest Mon: RestTue: Jog 1 min, walk 1 min. Do 10 times, total 20 min. Tue: Jog 20 min, walk 1 min. Do 2 times, total 42 min.Wed: Rest Wed: RestThu: Jog 2 min, walk 4 min. Do 5 times, total 30 min. Thu: Jog 15 min, walk 2 min. Do 2 times, then jog for 10Fri: Rest min, total 44 min.Sat: Rest Fri: RestSun: Jog 2 min, walk 4 min. Do 5 times, total 30 min. Sat: Rest
Sun: Jog 12 min, walk 1 min. Do 3 times, total 42 min.WEEK THREE (3/11)Mon: Rest WEEK NINE (4/22)Tue: Jog 3 min, walk 3 min. Do 4 times, total 24 min. Mon: RestWed: Rest Tue: Jog 22 min, walk 1 min. Do 2 times, total 46 min.Thu: Jog 3 min, walk 3 min. Do 4 times, total 24 min. Wed: RestFri: Rest Thu: Jog 17 min, walk 2 min. Do 2 times, then jog for 10Sat: Rest min, total 48 min.Sun: Jog 5 min, walk 3 min. Do 3 times, total 24 min. Fri: Rest
Sat: RestWEEK FOUR (3/18) Sun: Jog 14 min, walk 1 min. Do 3 times, total 45 min.Mon: Rest Tue: Jog 7 min, walk 2 min. Do 3 times, total 27 min. WEEK TEN (4/29)Wed: Rest Mon: RestThu: Jog 8 min, walk 2 min. Do 3 times, total 30 min. Tue: Jog 24 min, walk 1 min. Do 2 times, total 50 min.Fri: Rest Wed: RestSat: Rest Thu: Jog 19 min, walk 2 min. Do 2 times, then jog for 14Sun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. min, total 56 min.
Fri: RestWEEK FIVE (3/25) Sat: RestMon: Rest Sun: Jog 17 min, walk 1 min. Do 3 times, total 54 min.Tue: Jog 8 min, walk 2 min. Do 3 times, total 30 min.Wed: Rest WEEK ELEVEN (5/6)Thu: Jog 10 min, walk 2 min. Do 2 times, then jog for 5 Mon: Rest
min, total 29 min. Tue: Jog 27 min, walk 1 min. Do 2 times, total 56 min.Fri: Rest Wed: RestSat: Rest Thu: Jog 21 min, walk 2 min. Do 2 times, then jog for 14Sun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. min, total 60 min.
Fri: RestWEEK SIX (4/1) Sat: RestMon: Rest Sun: Jog 19 min, walk 1 min. Do 3 times, total 60 min.Tue: Jog 9 min, walk 1 min. Do 3 times, total 30 min.Wed: Rest WEEK TWELVE (5/13)Thu: Jog 12 min, walk 2 min. Do 2 times, then jog for 5 Mon: Rest
min, total 33 min. Tue: RestFri: Rest Wed: Easy 35 min.Sat: Rest Thu: RestSun: Jog 8 min, walk 2 min. Do 3 times, total 30 min. Fri: Rest
Sat: Got2Run 8K (4.97)!!!
Please see the last paragraph of the 10 Week Couch To 8K (4.97) Training Program - there simply was not enough spaceto fit it here! Enjoy the day and celebrate your incredible accomplishment!!
