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Couch to 5K

It’s time to “get off the couch and get into exercise.”

We can help with a FREE 9-week training plan from Zen Labs c25k.com to prepare you for your first 5K run/walk or to get you back into a healthy routine. We believe we can help you achieve this goal by providing the necessary tools to get you started and help you on your path to a NEW, healthier lifestyle!

The COVID-19 pandemic has been challenging for many people both physically and mentally. That’s why we’re creating a community to hold each other accountable in achieving our goals through the Fall 2020 Virtual Couch to 5K.

Every week on Tuesdays, we will host a virtual meet-up in the Couch to 5K Facebook group (those without Facebook will have access on this page). Videos will be posted of speakers discussing topics relating to exercise, nutrition, and staying motivated. Training will consist of three workouts per week. Although workouts will be completed on your own, the Facebook group will provide a place for you to discuss your journey with other participants.

Contact Marisa Zanotti at 419-668-1975 ext. 1770 or mzanotti@ftmc.com with any questions.

Workout Schedule

 

Download the workout schedule here.

 

Week  Workout 1 Workout 2 Workout 3
Sept. 15 Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Sept. 22 Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes
Sept. 29

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Oct. 6

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Oct 13.

Brisk 5 minute warm up walk, then:

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3/4 mile or 8 minutes

Walk 1/2 mile or 5 minutes

Jog 3/4 mile or 8 minutes

Brisk 5 minutes warm up walk, then jog 2 miles or 20 minutes (with no walking)
Oct. 20

Brisk 5 minute warm up walk, then:

Jog 5 minutes

Walk 3 minutes

Jog 8 minutes

Walk 3 minutes

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 1 mile or 10 minutes

Walk 1/4 mile or 3 minutes

Jog 1 mile or 10 minutes

Brisk 5 minute warm up walk, then jog 2 1/4 miles or 22 minutes (with no walking)
Oct. 27 Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes. Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes. Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes.
Nov. 3 Brisk 5 minute warm up walk, then jog 2.75 miles or 28 minutes. Brisk 5 minute warm up walk, then jog 2.75 miles or 28 minutes. Brisk 5 minute warm up walk, then jog 30 minutes.
Nov. 10 Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes. Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes.

Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes.

THE FINAL WORKOUT! CONGRATS!

Speaker Videos

Week 1:

 

Introduction to Couch to 5K: