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5K (kilometers) = 3.1 miles or between 4,000 and 6,000 steps (depending on the size of your steps!). If you want to walk the entire course, it will only take you about an hour to complete the 5K. For most people, this does not require any additional training other than being active for 30 to 60 minutes every day.
If you are interested in walking, jogging or running the course, the "Couch to 5K Guide" is very popular for many people who started out thinking that they hated running or that they could never finish a 5K. |
Click here to download a copy of the Couch to 5K Training Guide.
Couch to 5K Training Guide
If you click the above link, you will leave the LAUSD site. The District does not control or guarantee the accuracy, relevance, timeliness or completeness of information contained on a linked website. The District also does not endorse the organizations sponsoring linked websites, nor does the District endorse or recommend the products/services they offer. The District cannot be responsible for damage caused by "worms" or "viruses" spread through the linked webpages including loss of data, identity theft or damage to computer systems. Users are urged to review the privacy policies or practices of these websites before providing any personal information, as some sites may use your personal information for marketing or advertising purposes. Additionally, the exercises described in the training program can be dangerous and the District encourages you to seek professional medical advice before beginning any running or walking training program.
(source: www.coolrunning.com)
START every workout with a brisk five-minute warmup walk
END every workout with a five-minute cool down walk.
|
Week |
Workout 1 |
Workout 2 |
Workout 3 |
|
1 |
5 Minute Warm-Up Walk Eight (8) repetitions of the following: Jog 60 seconds Walk 90 seconds 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Eight (8) repetitions of the following: Jog 60 seconds Walk 90 seconds 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Eight (8) repetitions of the following: Jog 60 seconds Walk 90 seconds 5 Minute Cool-Down Walk |
|
2 |
5 Minute Warm-Up Walk Six (6) repetitions of the following: Jog 90 seconds Walk 2 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Six (6) repetitions of the following: Jog 90 seconds Walk 2 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Six (6) repetitions of the following: Jog 90 seconds Walk 2 minutes 5 Minute Cool-Down Walk |
|
3 |
5 Minute Warm-Up Walk Two (2) repetitions of the following: Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Two (2) repetitions of the following: Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Two (2) repetitions of the following: Jog 90 seconds Walk 90 seconds Jog 3 minutes Walk 3 minutes 5 Minute Cool-Down Walk |
|
4 |
5 Minute Warm-Up Walk Jog 3 minutes Walk 90 seconds Jog 5 minutes Walk 2-1/2 minutes Jog 3 minutes Walk 90 seconds Jog 5 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 3 minutes Walk 90 seconds Jog 5 minutes Walk 2-1/2 minutes Jog 3 minutes Walk 90 seconds Jog 5 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 3 minutes Walk 90 seconds Jog 5 minutes Walk 2-1/2 minutes Jog 3 minutes Walk 90 seconds Jog 5 minutes 5 Minute Cool-Down Walk |
|
5
|
5 Minute Warm-Up Walk Jog 5 minutes Walk 3 minutes Jog 5 minutes Walk 3 minutes Jog 5 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 8 minutes Walk 5 minutes Jog 8 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 20 minutes 5 Minute Cool-Down Walk |
|
6
|
5 Minute Warm-Up Walk Jog 5 minutes Walk 3 minutes Jog 8 minutes Walk 3 minutes Jog 5 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 10 minutes Walk 3 minutes Jog 10 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 25 minutes 5 Minute Cool-Down Walk |
|
7 |
5 Minute Warm-Up Walk Jog 25 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 25 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 25 minutes 5 Minute Cool-Down Walk |
|
8 |
5 Minute Warm-Up Walk Jog 28 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 28 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 28 minutes 5 Minute Cool-Down Walk |
|
9 |
5 Minute Warm-Up Walk Jog 30 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 30 minutes 5 Minute Cool-Down Walk |
5 Minute Warm-Up Walk Jog 30 minutes 5 Minute Cool-Down Walk |
