Couch to 5km week 3

Welcome to the Couch to 5km plan  – don’t forget to register for the 4th annual Croí Night Run on October 12th – let our event be your target!

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 any physical activity.

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.

We caught up with Janette (couch to 5km coach) this morning and asked for some advice on staying motivated during these few weeks.

With winter well and truly on its way it is very easy to give into leaving your training until.. tomorrow, yes we have all done it. We are all masters of procrastination when it comes to being uncomfortable. Get comfortable with feeling a little uncomfortable.

It is the first 2 minutes of your training that you may feel the wind or the rain. After that it won’t matter what the weather is doing. A running jacket and hat and your pretty much sorted from the elements (your going to be sweaty anyway). Your main concern should be to stay warm and not get cold at any point during your training so layers are a good idea.

Remind yourself why you started training in the first place. To be fit, feel healthier, feeling better in your own skin, challenging yourself, in remembrance of a loved one.

Whatever it is remind yourself why you started training and use it as your motivation when you feel like… no ill do it tomorrow, do it today, there’s no time like the present.

Week 3 of the plan is below, good luck, and remember any questions just ask!

Janette, Physical Activity Specialist, Croí

Week 3 Couch to 5km

Day 1: 10 minutes of constant jogging, 10 minutes walking, 10 minutes jogging, 5 minutes walking, 5 minutes jogging, 5 minutes walking and then cool down.

Day 2: 1 hour 20 minutes of a brisk walk. Then cool down.

Day 3: 15 minutes constant jogging, 5 minutes walking, 10 minutes jogging, 5 minutes walking, 5 minutes jogging, 5 minutes walk. Then cool down.

Day 4: 1 hour 20 minutes brisk walk, then cool down.


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 12th @ 8pm!


*Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. 


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