Couch to 5km – week 2

This program is intended for a complete beginner, so as long as you are injury free and in relatively good health you should have no problems with getting through this challenge. Please consult your GP prior to partaking in physical activity just to be on the safe side.

Any physical activity can be made that much easier if it is done with others and it is a great way to stay motivated. Especially as the nights are getting longer and the couch is calling, it is made that much easier to get out when you know someone is there with you through the tough patches in your training when your already a little tired from work, so the more the merrier.

Remember to always stretch and warm up correctly before you exercise and a good cooldown stretch at the end to ensure your muscles keep there suppleness and you don’t get to sore.

If you can, have a small snack no less that 45 minutes before your training and a good meal post exercise.

The very best of luck.just remember this is not to set records, its to get you to complete your first 5k.


DAY1: For 20 minutes, jog 200m then walk 100m. Keep this up for the hole 20 minutes, them walk for 20 minutes and stretch.

DAY2: 60 minute walk at a brisk pace

DAY 3: For 20 minutes, jog 400m then walk 400m. Keep this up for the whole 20 minutes. Then walk for 20 minutes and stretch.

DAY 4: 1 hour 20 minute walk, at a brisk pace.

Any questions don't hesitate to message our event page and we will get in touch!

Don't forget to register for Croi Galway Night Run – October 14th @ 8pm!