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Couch To NODA 5K!

April 15, 2019

Week 1: Mon ( 4/15) Run 2 min, Walk 1 min, do this for on mile.

             Wed ( 4/ 17) Run 2 min, Walk 1 min, do this for one mile. 

 

Week 2: Mon ( 4/22) Run 3 min, Walk 2 min, do this for a mile and a half. 

              Wed ( 4/24) Run 3 min, Walk 2 min, do this for a mile and a half. 

 

Week 3: Mon ( 4/29) Run 3 min, Walk 2 min, do this for a mile and a half.

              Wed ( 5/1) Run 4 min, Walk 1 min, do this for a mile and a half. 

              BONUS DAY : Run 4 min, Walk 1 min, do this for a mile and a half.

 

Week 4: Mon ( 5/6) Run 5 min, Walk 1 min, do this for a mile and a half. 

              Wed ( 5/8) Run 5 min, Walk 1 min, do this for a mile and a half. 

              BONUS DAY: Run 6 min, Walk 1 min, do this for a mile and a half. 

 

Week 5: Mon ( 5/13) Run 6 min, Walk 1 min, do this for two miles.

              Wed ( 5/ 15) Run 7 min, Walk 1 min, do this for two miles.

              BONUS DAY: Run 10 min, Walk 1 min, do this for two miles. 

 

Week 6: Mon ( 5/20) Run 10 min, Walk 1 min, do this for two miles.

              Wed ( 5/22) Run 15 min, Walk 1 min, do this for two and a half miles. 

              BONUS DAY: Run 15 min, Walk 1 min, do this for two and a half miles. 

 

Week 7: Mon (5/27) Run 25 min, Walk 1 min, do this for two and a half miles.

              Wed ( 5/29) Run 30 min, Walk 1 min, do this for three. 

              BONUS DAY: Run 30 min, Walk 1 min, do this for three.

 

RACE DAY JUNE 1ST 6PM 

YOU GOT THIS! 

 

 

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