The Couch to 5k in 9 weeks running program






Couch to 5k in Slovak

Thanks go to Rado for translating the program from English to Slovak for us.

Before you lace up those running shoes, I strongly advise you to consult with your healthcare provider. Although the program is structured to accommodate beginners, everyone’s health and physical condition is unique, and what works for one person might not work for another. Read more.

Tyzden

Trening1

Trening2

Trening3
1

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 60 sekund beh a 90 sekund chodza.

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 60 sekund beh a 90 sekund chodza.

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 60 sekund beh a 90 sekund chodza.
2

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 90 sekund beh a 2 minuty chodza.

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 90 sekund beh a 2 minuty chodza.

Rozcvicka 5 minut rychla chodza. Potom pocas 20 minut striedat 90 sekund beh a 2 minuty chodza.
3

Rozcvicka 5 minut rychla chodza. Potom 2 opakovania: beh 200m / 90s, chodza 200m / 90s, beh 400m / 3min, chodza 400m / 3min

Rozcvicka 5 minut rychla chodza. Potom 2 opakovania: beh 200m / 90s, chodza 200m / 90s, beh 400m / 3min, chodza 400m / 3min

Rozcvicka 5 minut rychla chodza. Potom 2 opakovania: beh 200m / 90s, chodza 200m / 90s, beh 400m / 3min, chodza 400m / 3min
4

Rozcvicka 5 minut rychla chodza. Potom: beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min, chodza 400m / 2,5min, beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min

Rozcvicka 5 minut rychla chodza. Potom: beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min, chodza 400m / 2,5min, beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min

Rozcvicka 5 minut rychla chodza. Potom: beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min, chodza 400m / 2,5min, beh 400m / 3min, chodza 200m / 90s, beh 800m / 5min
5

Rozcvicka 5 minut rychla chodza. Potom: beh 800m / 5min, chodza 400m / 3min, beh 800m / 5min, chodza 400m / 3min, beh 800m / 5min

Rozcvicka 5 minut rychla chodza. Potom: beh 1200m / 5min, chodza 800m / 5min, beh 1200m / 5min

Rozcvicka 5 minut rychla chodza. Potom: beh 3,2km / 20min
6

Rozcvicka 5 minut rychla chodza. Potom: beh 800m / 5min, chodza 400m / 3min, beh 1200m / 8min, chodza 400m / 3min, beh 800m / 5min

Rozcvicka 5 minut rychla chodza. Potom: beh 1600m / 10min, chodza 400m / 3min, beh 1600m / 10min

 Rozcvicka 5 minut rychla chodza. Potom: beh 3.6km / 25min
7

Rozcvicka 5 minut rychla chodza. Potom: beh 4km / 25min

Rozcvicka 5 minut rychla chodza. Potom: beh 4km / 25min

Rozcvicka 5 minut rychla chodza. Potom: beh 4km / 25min
8

Rozcvicka 5 minut rychla chodza. Potom: beh 4.5km / 28min

Rozcvicka 5 minut rychla chodza. Potom: beh 4.5km / 28min

Rozcvicka 5 minut rychla chodza. Potom: beh 4.5km / 28min
9

Rozcvicka 5 minut rychla chodza. Potom: beh 5km / 30min

Rozcvicka 5 minut rychla chodza. Potom: beh 5km / 30min

Posledny trening. Gratulujeme!!! Rozcvicka 5 minut rychla chodza. Potom: beh 5km / 30min