General Instructions
Warm Up
Warm ups first before each training session-
- Arm rolls, forwards and a backwards;
- Single front leg stretch with arms;
- Active knee lifts while walking forward;
- Squats, turning left then right as you do each squat;
- Gentle walk for 30metres.
Cool Down
Cool Down after the session -
- Arm down side of each leg reaching past the Knee with left side and right side alternating;
- Leg stretch with both hands on top of each thigh applying slight pressure;
- Rear leg lift each leg in a hold for 5 secs;
- Arms stretch behind body clasp both hands and apply stretch;
- Single arm stretched across chest other arm holding stretched arm in place then change arms - finished!
- Arm down side of each leg reaching past the Knee with left side and right side alternating;
- Leg stretch with both hands on top of each thigh applying slight pressure;
- Rear leg lift each leg in a hold for 5 secs;
- Arms stretch behind body clasp both hands and apply stretch;
- Single arm stretched across chest other arm holding stretched arm in place then change arms - finished!
Strength and conditioning
Click on the week below to show the sessions for that week. Session 1 will be the Wednesday session done at the track.
Sessions 2 and 3 each week will be completed at your own time during the week.
Sessions 2 and 3 each week will be completed at your own time during the week.
Week 1
Session 1
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Session 2
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Session 3
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Week 2
Session 1
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Session 2
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Session 3
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
week 3
Session 1
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Session 2
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Session 3
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Week 4
Session 1
Walk for 3 minutes,
Run the 1 Mile Time Trial
Jog warm down 3 minutes
Walk for 3 minutes,
Run the 1 Mile Time Trial
Jog warm down 3 minutes
Session 2
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Session 3
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Week 5
Session 1
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Session 2
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Session 3
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Week 6
Session 1
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
Session 2
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
Session 3
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
WEEK 7
3K run on the track with the coaches - Program completion
Couch to 5k program - couch to Docklands 5k
Click on the week below to show the sessions for that week. Session 1 will be the Wednesday session done at the track.
Sessions 2 and 3 each week will be completed at your own time during the week.
Sessions 2 and 3 each week will be completed at your own time during the week.
Week 1
Session 1
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Session 2
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Session 3
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Walk for 5 minutes,
then jog at an easy pace for 2 minutes.
Repeat 2 times.
Week 2
Session 1
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Session 2
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Session 3
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
Walk for 4 minutes,
Jog for 5 minutes.
Repeat 1 more time
week 3
Session 1
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Session 2
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Session 3
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 8 minutes.
Repeat 1 more time
Week 4
Session 1
Walk for 3 minutes,
Run the 1 Mile Time Trial
Jog warm down 3 minutes
Walk for 3 minutes,
Run the 1 Mile Time Trial
Jog warm down 3 minutes
Session 2
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Session 3
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Walk for 3 minutes,
Jog for 12 minutes.
Repeat 1 more time
Week 5
Session 1
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Session 2
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Session 3
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Walk for 2 minutes,
Jog for 15 minutes.
Repeat 1 more time
Week 6
Session 1
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
Session 2
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
Session 3
Walk for 2 minutes,
Jog for 20 minutes.
Walk for 2 minutes,
Jog for 20 minutes.
WEEK 7
3K run on the track with the coaches
Week 8
Week 9
Week 10
Week 11