Couch to 5k training modified for my kids

(From my original Blogspot)

Because I am training my two boys to run in a 5k this fall, I have been looking over the “Couch-to-5k” plan carefully. We are now four weeks into it, and based on my experience with training these kids that haven’t done much running (understatement), I believe that for this kind of person, the training plan needs to be expanded to 16 weeks instead of 9. I wrote this training plan in times and not distances. The assumption is that by the end of the program you can run 3 miles in about 30 minutes. If you are a slower runner, you may not quite be at 3 miles in the 30 minutes, but chances are, you’ll be close. Additionally, I felt that some of the weeks made too big of a leap. So, here is how I modified it for my boys: Do each workout three times per week. Start each workout with a 5 minute warm-up walk.

Week 1 Time yourself for 20 minutes. During that time alternate 60 seconds of jogging and 90 seconds of walking. Week 2 Time yourself for 20 minutes. During that time alternate 90 seconds of jogging with 2 minutes of walking. Week 3 Do two sets of the following: 90 second jog, 90 second walk, 3 minute jog, 3 minute walk. Week 4 Do three sets of the following: 90 second jog, 90 second walk, 3 minute jog, 3 minute walk. Week 5 Do five sets of the following: 3 minute jog, 90 second walk. Week 6 Do 90 seconds of walking between each of the following: 3 min. jog, 5 min. jog, 5 min. jog, 3 min. jog. Week 7 Do 90 seconds of walking between each of the following: 3 min. jog, 6 min. jog, 6 min. jog, 3 min. jog. Week 8 Do 3 sets of the following: 5 min. jog and 3 min. walk. Week 9 Do 3 sets of the following: 6 min. jog and 2 ½ min. walk. Week 10 Do 3 sets of the following: 7 min. jog and 2 min. walk. Week 11 Do 3 sets of the following: 8 min. jog and 2 min. walk Week 12 Do 3 sets of the following: 10 min. jog and 2 min. walk Week 13 Insert 2 minute walks between the following: 10 min. jog, 12 min. jog, 10 min. jog. Week 14 15 minute jog, 2 minute walk, 15 minute jog Week 15 30 minute jog. Week 16 30 minute jog only on Monday or Tuesday... rest up and RACE on Saturday

-

We'll see how this goes. I like to take on exciting goals with my kids!