Start to Run Program

Start to Run Program

The Start to Run program follows the Couch to 5km plan.
8 week program
Tuesday and Thursdays at 7pm at Diamond Creek Trail (Mangrook Oval)
Sunday 8am at various locations.

The next Start to Run Program commences 11th February 2020, graduating Saturday 4th April 2020.

Download the Start to Run program as a pdf

Week	Tuesday 7pm Marngrook Oval, Diamond Creek	Thursday 7pm Marngrook Oval, Diamond Creek	Sunday 8am Location changes each week. Check our Timetable or Facebook page.
1	Brisk five-minute warmup walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 mins.	Brisk five-minute warmup walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 mins.	Brisk five-minute warmup walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 mins.
2	Brisk five-minute warmup walk. Then alternate 90 sec of jogging and two mins of walking for a total of 20 mins.	Brisk five-minute warmup walk. Then alternate 90 sec of jogging and two mins of walking for a total of 20 mins.	Brisk five-minute warmup walk. Then alternate 90 sec of jogging and two mins of walking for a total of 20 mins.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 sec Walk 90 sec Jog 3 mins Walk 3 mins	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 sec Walk 90 sec Jog 3 mins Walk 3 mins	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 sec Walk 90 sec Jog 3 mins Walk 3 mins
4	Brisk five-minute warmup walk, then: Jog 3 mins Walk 90 sec Jog 5 mins Walk 2-1/2 mins Jog 3 mins Walk 90 sec Jog 5 mins	Brisk five-minute warmup walk, then: Jog 3 mins Walk 90 sec Jog 5 mins Walk 2-1/2 mins Jog 3 mins Walk 90 sec Jog 5 mins	Brisk five-minute warmup walk, then: Jog 3 mins Walk 90 sec Jog 5 mins Walk 2-1/2 mins Jog 3 mins Walk 90 sec Jog 5 mins
5	Brisk five-minute warmup walk, then: Jog 5 mins Walk 3 mins Jog 5 mins Walk 3 mins Jog 5 mins	Brisk five-minute warmup walk, then: Jog 8 mins Walk 5 mins Jog 8 mins	Brisk five-minute warmup walk, then jog 20 mins with no walking.
6	Brisk five-minute warmup walk, then: Jog 5 mins Walk 3 mins Jog 8 mins Walk 3 mins Jog 5 mins	Brisk five-minute warmup walk, then: Jog 10 mins Walk 3 mins Jog 10 mins	Brisk five-minute warmup walk, then jog 22 mins with no walking.
7	Brisk five-minute warmup walk, then jog 25 mins.	Brisk five-minute warmup walk, then jog 25 mins.	Brisk five-minute warmup walk, then jog 25 mins.
8	Brisk five-minute warmup walk, then jog 28 mins.	Brisk five-minute warmup walk, then jog 28 mins.	Saturday: Brisk five-minute warmup walk, then jog 5km as part of Diamond Creek parkrun. Don’t forget to register and bring your barcode!