Start to Run Program

The Start to Run program follows the Couch to 5km plan.
9 week program
Tuesday 9:30am and 7pm, Thursday 9:30am and 7pm, Sunday 8am

The next Start to Run Program commences Tuesday 9 October 2018.

Register your interest or ask any questions here.

Download the Start to Run program as a pdf
 

Week

Tuesday 9:30am and 7pm
Marngrook Oval,
Diamond Creek

Thursday 9:30am and 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.

Brisk five-minute warmup walk, then jog 28 mins.

9

30 mins jog (incorporating warmup).

30 mins jog (incorporating warmup).

Saturday: Brisk five-minute warmup walk, then jog 5km as part of Diamond Creek parkrun. Don’t forget to register and bring your barcode!