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 on Tues 26th Sep 2017.
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!