Couch to 5K Obstacle Course

Alvin Li

Run

This is a great program for anyone starting with little or no run experience who would like to complete CoreFit’s Ultimate Fitness Run in their best condition. Mark your calendars and be ready to start this program right after labor day. We will also be hosting group runs and obstacle course training at CoreFit available at no additional charge for all the participants in the race so keep an eye open for these extra opportunities.

Daily runs should be between 2-3 minutes per mile of race pace. If you run a 5:00 minute mile, daily runs should be at 7-8 minutes a mile.

Tempo runs will bump up moments for 10-30 seconds to 60-80% of race pace.

Push ups – sit ups – body weight squats – burpees can be performed during the runs at rest points, before the run or after.

Establish 1mile time on track or have an existing timed mile. Go at about 80% for timed mile. No need to go all out. Will assess timed mile again in the future weeks. The goal is to do as many as possible of the reps and sets. The more burpees you do, the easier everything becomes!

Week 1 

Mon- 2 mile walking when needed

Tues- Off 10 burpees

Wed- 2 mile run 3 blocks walk 1 block

Thurs- Off 15 burpees

Friday – 3 mile walk when needed

Sat/Sun – Off

Week 2

Mon – 2 mile no walking

Tues – Walk hills 40 min 20 burpees repeat 3x’s if possible

Wed – 3 mile run a mile walk 2 mins

Thurs – 5 x 10 push/sit ups/squats

Fri – 2 mile run no walking

Sat – walk hills 45 min 20 burpees

Sun – off

Establish timed one mile pace or time 5k pace. Either 1 mile or 3 mile timed.

Week 3 

Mon – 5 x 20 push/sit ups/squats

Tues – 3 mile walk 1min every mile

Wed – off 3 x 10 burpees

Thurs – 2 mile no walking

Fri – off 5 x 25 push/sit ups/squats

Sat – off 4 x 10 burpees

Sun – walk 6 miles

Week 4 

Mon – 4 miles walk 1 min every mile

Tues – 2 mile no walking 3×10 burpees 2rnds if possible

Wed – 3 mile tempo run, 40% pace 65-70% tempo 1 minute at 40% and 20 seconds at 70% for 1 mile.

Thurs – 5 x 20 push/sit ups/squats

Fri – 4 mile walking when needed

Sat/Sun – Off

Week 5 

Mon – 3 mile

Tues – 3 mile tempo run 40%pace -80% tempo – 1min @ 40% and 10 seconds @ 80% for 1 mile

Wed – 6 x 10 push/sit ups/squats

Thurs – 5 mile walking when needed

Fri – 2 mile 4 x 25 push/sit/squat

Sat – 1.5 mile warm up. 80% of race pace – 1 mile  – rest 3 min – 2 x 800 rest 2 min between intervals – 2 x 400 rest 1 min between intervals – 2 x 200 active recovery rest to starting line, less than 1 min or 1 min rest.

Time each interval.

Sun – off

Week 6 Race Week 

Monday – 5 mile walk 1min every mile

Tues – 3 mile 5 x 20 push/sit/burpees

Wed – 4 mile tempo run 45 seconds @ 40% – run 45 seconds @ 70% 2 miles tempo

Thurs – 4 x 25 push/sit ups/squats

Fri – Off

Sat –  CoreFit 5K Ultimate Fitness Run

Sun – Off

Timed mile or 5k to establish progress

Week 7

Mon – walk 5 miles with hills

Tues – 4 miles 5 x 20 push/sit/squat

Wed – 4 miles

Thurs  – 5 miles

Fri – 10 x 10 push/sit ups/burpees

Sat – 2 mile warm up 4 x 800 on track intervals. 1 min rest between 800s – 1 mile cool down

Sun – Off

Week 8

Mon – 6mile

Tues – 4 mile

Wed – 4 mile 6 x 15 push/sit/squat

Thurs – 6 mile

Fri – 3 miles 6 x 10 push/sit/burpee

Sat – 2 mile warm up – 4 x 1000m – 1 mile cool down.

Sun – off

Week 9

Mon – 7 mile walk when needed

Tues – 4 mile 5×10 push/sit/squat

Wed – 1 mile warm up- 2 miles 75-85% of race pace – 1 mile cool down.

Thurs – 4 mile

Fri – 5 mile

Sat – hill intervals. 1-1.5 mile warm up – 400m hill. Establish first interval all out for 60 seconds. Mark the spot you get to. Reach that point for 8-10 rounds every 90 seconds. Active recovery down the hill. Rest at the bottom if needed. Other wise hit the bottom and repeat as quickly as possibly. Only running up hill for 90 seconds to reach the established point from the first 60 second run.

Sun – off

Week 10

Mon – off

Tues – 7.5 mile walk when needed

Wed – 4 mile hills 4 x 20 push/sit/squat

Thurs – 3 mile

Fri – 5 mile

Sat/Sun – Off

Week 11 

Mon – 7 mile nonstop

Tues – 3 mile nonstop 5 x 10 push/sit/burpee

Wed – 4 mile

Thurs – 2 mile

Fri – 5 miles hills

Sat – Off

Sun – Off

Therese Martinez, MS, RD, CPT

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