Week 1:

Monday: Run 1 minute/walk 1 minute: Repeat 10 times

Tuesday: Core workout: 30s front plank, 30s right side plank, 30s left side plank: Repeat 3 times

Wednesday: Run 2 minutes/walk 4 minutes: Repeat 5 times

Thursday: 20-30 minute walk

Friday: Core workout: 30s front plank, 30s right side plank, 30s left side plank: Repeat 3 times

Saturday: Rest/stretch/yoga

Sunday: Run 2 minutes/walk 4 minutes: Repeat 5 times

Week 4:

Monday: Rest/stretch/yoga

Tuesday: Run 8 minutes/Walk 2 minutes: Repeat 3 times

Wednesday: Core workout: 50s front plank, 50s right side plank, 50s left side plank: Repeat 3 times

Thursday: Run 10 minutes/walk 2 minutes: Repeat 2 times then run for 5 minutes

Friday: Core workout: 50s front plank, 50s right side plank, 50s left side plank: Repeat 3 times

Saturday: Run 8 minutes/Walk 2 minutes: Repeat 3 times

Sunday: 20-30 minute walk

Couch to 5k Bas Basic Training Plan

Week 2:

Monday: Rest/stretch/yoga

Tuesday: Run 3 minutes/walk 3 minutes: Repeat 4 times

Wednesday: Core workout: 45s front plank, 40s right side plank, 40s left side plank: Repeat 3 times

Thursday: Run 3 minutes/walk 3 minutes: Repeat 4 times

Friday: Core workout: 45s front plank, 40s right side plank, 40s left side plank: Repeat 3 times

Saturday: Run 5 minutes/walk 3 minutes: Repeat 3 times

Sunday: 20-30 minute walk

Week 5:

Monday: Run 9 minutes/walk 1 minute: Repeat 3 times

Tuesday: Core workout: 60s front plank, 60s right side plank, 60s left side plank: Repeat 3 times

Wednesday: Run 12 minutes/Walk 2 minutes: Repeat 2 times, then 5 minute run

Thursday: Core workout: 60s front plank, 60s right side plank, 60s left side plank: Repeat 3 times

Friday: Run 8 minutes/walk 2 minutes: Repeat 3 times

Saturday: Rest/stretch/yoga

Sunday: 20-30 minute walk

Week 3:

Monday:Run 7 minutes/Walk 2 minutes: Repeat 3 times

Tuesday: Core workout: 45s front plank, 40s right side plank, 40s left side plank: Repeat 3 times

Wednesday: Run 8 minutes/walk 2 minutes: Repeat 3 times

Thursday: Core workout: 45s front plank, 40s right side plank, 40s left side plank: Repeat 3 times

Friday: 20-30 minute walk

Saturday: Rest/stretch/yoga

Sunday: Run 8 minutes/walk 2 minutes: Repeat 3 times

Week 6:

Monday: Rest/stretch/yoga

Tuesday: Run 15 minutes/Walk 1 minute: Repeat 2 times

Wednesday: Core workout: 60s front plank, 60s right side plank, 60s left side plank: Repeat 3 times

Thursday: Run 8 minutes/Walk 2 minutes: Repeat 3 times

Friday: Core workout: 60s front plank, 60s right side plank, 60s left side plank: Repeat 3 times

Saturday: Rest/stretch/yoga

Sunday: 30 minute run: 5 minutes run/1 minute walk: Repeat 5 times

*The key to building up a good running foundation is to start slow. These workouts may seem easy, but if you are not a runner or have not run in quite some time, this is a good place to start. When improving your cardiovascular strength and running stamina, it is important to remain in Zone 2 when it comes to your heart rate (meaning you can carry on a conversation while running). When it comes to running, the core is often overlooked and left out. A strong core=strong running form. Another tip to running is it is not about how long your stride is (unless you are sprinting). Imagine that you are running on lava, you want shorter strides, but a faster cadence. As always, if you have any questions, please reach out. Lastly, if you become serious about running, invest in a good pair of running shoes. Often the motivation to stick to a plan is to register for a race. This gives you a goal to work towards. Miles make memories, even if it is just, you and the pavement.