2012 aCross Town 5k - Couch to 5k Training Plan
General: Train at least three times a week.
Group Workouts: Every Saturday 8:30AM @ LEC

Walking (Warm up & cool down for 5 minutes each walk)  
*Week 1 (1/22): Walk 3 minutes, powerwalk 1 minutes for a total of 20 minutes
*Week 2 (1/29): Walk 3 minutes, powerwalk 2 minutes for a total of 25 minutes
*Week 3 (2/5): Walk 3 minutes, powerwalk 2 minutes for a total of 30 minutes
*Week 4 (2/12): Walk 2 minutes, powerwalk 2 minutes for a total of 30 minutes
*Week 5 (2/19): Walk 2 minutes, powerwalk 2 minutes for a total of 35 minutes
*Week 6 (2/26): Walk 2 minutes, powerwalk 3 minutes for a total of 40 minutes
*Week 7 (3/4): Walk 2 minutes, powerwalk 3 minutes for a total of 45 minutes
*Week 8 (3/11): Walk 2 minutes, powerwalk 3 minutes for a total of 50 minutes
*Week 9 (3/18): Walk 2 minutes, powerwalk 3 minutes for a total of 45 minutes
*Week 10: Walk 2 minutes, powerwalk 3 minutes for a total of 30 minutes - RACE on Saturday (3/31)!  

Beginning Runners (Warm up 5 min & Cool down 5 min after each run)
Each workout should be done at a ‘conversational pace’ – a pace at which you could maintain a conversation.  
*Week 1 (1/22): Run 1 min, walk 2 min. Total of 20 min.
*Week 2 (1/29): Run 2 min.; walk 3 min. Total of 25 min.
*Week 3 (2/5): Run 2 min, walk 3 min. Total of 30 min.
*Week 4 (2/12): Run 3 min.; walk 3 min. Total of 30 min.
*Week 5 (2/19): Run 3 min, walk 2 min. Total of 35 min.
*Week 6 (2/26): Run 3 min.; walk 1 min. Total of 40 min.
*Week 7 (3/4): Run 4 min., walk 2 min. Total of 45 min.
*Week 8 (3/11): Run 4 min.; walk 1 min. Total of 50 min.
*Week 9 (3/18): Run 4 min.; walk 30 sec. Total of 45 min.
*Week 10: RACE on Saturday (3/31)!  

Intermediate Runners (Warm up 5 min & Cool down 5 min after each run)  
*Week 1 (1/22): Mon 2.5m ~ Tues 1.5m ~ Th 1.5m ~ Sat 2.5m Total 8 miles
*Week 2 (1/29): Mon 2.5m ~ Tues 1.5m ~ Th 1.5m ~ Sat 3m Total 8.5 miles
*Week 3 (2/5): Mon. 2.5m ~ Tu 1.5m ~ Th 1.5m ~ Sat 3.5m ~ Total 9 miles
*Week 4 (2/12): Mon 3m ~ Tu 1.5m ~ Th 1.5m ~ Sat 3.5m ~ Total 9.5 miles
*Week 5 (2/19): Mon 3m ~ Tu 2m ~ Th 1.5m ~ Sat 3.5m ~ Total 10 miles
*Week 6 (2/26): Mon 3m ~ Tu 2m ~ Th 1.5m ~ Sat 3.5m ~ Total 10 miles
*Week 7 (3/4): Mon 3m ~ Tu 2m ~ Th 2m ~ Sat 3.5m ~ Total 10.5 miles
*Week 8 (3/11): Mon ~ 3m ~ Tu 2m ~ Th 2m ~ Sat 3.5 ~ Total 10.5 miles
*Week 9 (3/18): Mon ~ 3m ~ Tu 2m ~ Th 2m ~ Sat 3.5 ~ Total 10.5 miles
*Week 10: Mon ~ 2m ~ Tu 1m ~Wed 1m ~ Th & Fri 0m ~ Sat RACE 3.1 Total 7.1 miles

*Group training Day - Saturday

**Training based on MRTC 5k Training Programs

Contact: kfrye76@gmail.com