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Sponsors:
Kent Towne Liquors
Atlantic Coast Carpet
Chesapeake Graphics LLC
L & L Liquors
Kent Drug
ANNAPOLIS STRIDERS 2009
Couch to 5K – Schedule
We recommend that anyone who hasn't been physically active before trying the program should consult with their primary care physician. Also, a pre run warm up and a post run cool down period is recommended.
10 Week program. Start with gentle stretching and a 5-10 minute walk to warm up. Be sure to cool down with a 5-10 minute walk followed by light stretching exercises. Try to do the workouts at least 3 times per week.
| Week | Total running time | |
| 1. | Run 1 min, walk 2 min, repeat 6 times | 7 min |
| 2. | Run 1 min, walk 1 min, repeat 9 times | 10 min |
| 3. | Run 2 min, walk 1min, repeat 6 times | 14 min |
| 4. | Run 3 min, walk 1 min, repeat 4 times | 15 min |
| 5. | Run 4 min, walk 1 min, repeat 3 times | 16 min |
| 6. | Run 5 min, walk 1 min, repeat 2 times, then run 2 min | 17 min |
| 7. | Run 6 min, walk 1 min, repeat 2 times | 18 min |
| 8. | Run 8 min, walk 1 min, repeat 1 time, then run 3 min | 19 min |
| 9. | Run 10 min, walk 1 min, repeat 1 time | 20 min |
| 10. | Run 20 min nonstop | 20 min |
| 11. | Run 10 min on Tuesday | 10 min |
Rest and taper during the week and prepare for the Run 4 Shelter 5K/1M Run Walk!
