Couch to 5K in 10 Weeks

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About Course

My ‘Couch to 5k’ training plan is one of my most popular, signature programs. The ‘Couch to 5k’ program is meant to ease you into being able to complete a 5k in 10 weeks.

Each week you will cover a training plan that is designed to slowly increase as you gain strength, endurance, and muscle memory.

Why only a week at a time?

This is intentional. For you to get the most from the plan, you need to stay present and focus on the now. Not the future or the past. Right now, one week, this moment of the plan. We also don’t want you to get overwhelmed with what you think is coming.

Spoiler alert: in 10 weeks you will run/jog/walk a 5k (3.2 miles) all at one time. That’s the finish line, the goal, the destination.

This training plan will get you to that point in a way that is safe and healthy for you and your body. So no need to over exert yourself and cause injury.

Remember to consult your doctor whenever starting a new exercise program and listen to your body. You are responsible for your own health and wellness, not Rushlow Wellness LLC.

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What Will You Learn?

  • Learn how to gradually build your movement up to be able to walk/jog/run a 5k.
  • You will understand your body dynamics as you slowly and strategically increase your endurance week over week.

Course Content

Week 1
Thank you for joining my Flagship Course: Couch to 5k Training. This program is meant to ease you into being able to complete a 5k in 10 weeks. Each week you will be sent a week at a time training plan that is designed to slowly increase as you gain strength, endurance, and muscle memory. Why only a week at a time? This is intentional. For you to get the most from the plan, you need to stay present and focus on the now. Not the future or the past. Right now, one week, this moment of the plan. We also don’t want you to get overwhelmed with what you think is coming. Spoiler alert: in 10 weeks you will run/jog/walk a 5k (3.2 miles) all at one time. That’s the finish line, the goal, the destination. This training plan will get you to that point in a way that is safe and healthy for you and your body. So no need to over exert yourself and cause injury. Remember to consult your doctor whenever starting a new exercise program and listen to your body. You are responsible for your own health and wellness, not Rushlow Wellness LLC.

  • Getting Started
    01:52

Week 2
Week 1 down, How are you feeling? How did it go? Were you able to complete all the workouts? I hope you are feeling accomplished because starting anything new can be challenging regardless of what it is because it can stir up certain feelings and emotions. So feel the pride, joy, accomplishment that comes along with this journey. Now, on to week 2!

Week 3
Can you believe it, we are starting week 3. Great job. Make sure you are giving yourself grace as this is a completely new habit you are forming. So you might not do ALL the workout, or really feel like skipping the workout. That is totally understandable. Here's the deal, anything more than what you have been doing is a win. So if you used to only move your body 1 day a week and now you are doing 2 of the workouts... THAT IS SUCCESS!!! Take the win.

Week 4
How are you? Are you feeling okay? Know that if you haven't fully built up to these runs yet, that is perfectly normal. This program is designed for you to have and do over and over again at your own pace to get to your desired results. Like they say in the running community, "Your race, Your pace!" I couldn't agree more.

Week 5
Woohoo 4 weeks down! Keep going Crew. No matter what stage you are in on the journey, keep putting one foot in front of the other. Repeat. As always, remember to hydrate and protect your skin from the sun and elements.

Week 6
Can you believe it's week 6 already?! Now that your body is getting adjusted to moving, you are only doing 2 workouts this week (which are different) plus stretching and yoga.

Week 7
We are reaching the finish line with this training, great job. Keep up the good work and let's finish strong. Just like last week, two separate workouts plus stretching and yoga.

Week 8
Can you believe you have been doing this for 2 months? Way to create a healthy habit, one week, one day at a time. Week 8 includes 2 new workouts plus stretching and yoga. Ready?

Week 9
You are almost to the finish line. WOOHOOOO!!!!! Week 9 includes 2 new workouts plus stretching and yoga.

Week 10
Final week, you did it. You committed to yourself and your health, Well done.

A course by

Rushlow Wellness
Rushlow Wellness
Certified Life Caoch, Health Coach and Functional Nutrition Counselor
Free
Free access this course
Enrollment validity: 80 days
  • All Levels
  • 24 Total Enrolled
  • July 7, 2023 Last Updated
  • Certificate of completion

Material Includes

  • Weekly training template

Requirements

  • As with any training program, please consult with your doctor before starting anything new.

Tags

Audience

  • Appropriate for all levels

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