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.
Remember to always stretch and warm up correctly before you exercise and a good cool-down stretch at the end to ensure your muscles keep there suppleness and you don’t get to sore.
Choose the right clothing and footwear, its not a bad idea to get online and look at some independent reviews if you are unsure on what is adequate. Also remember this is Ireland so make sure to wear good bright colours so you can be seen on those dark evenings.
The very best of luck and try to enjoy!
Week 1 Couch to 5km
Day 1: 50 minutes of constant walking, cool down stretch
Day 2: Walk for 20 minutes, then 20 minutes alternate – jog 100m then walk 100m repeat, cool down stretch
Day 3: 60 minutes walk, cool down
Day 4: For 20 minutes jog 200m then walk 200m and repeat for the full 20 minutes, walk for 15 minutes then cool down
Day 5: 30 minutes walk
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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