From couch to 5k running plan

Last year (or was it year before) I found a good articles on running. Siap print lagi. Konon-konon nak practice la tapi tak de maknanya. Before I lost my mojo in running sebab tengok kawan-kawan semua makin hebat, better la amalkan this workout kan. Mana tau instead of my normal 1 hour for 5km, boleh up sket jadi half an hour je. Macam senang tapi ada sikit leceh sebab nak kena tengok timing. Dah la I ni tak reti nak budget jarak. Tapi kalau tak amalkan pun tak salah kalau share kat sini kan. Manalah tau ada kawan-kawan lain nak took up running ke. Boleh la try this simple workout. 

Kalau ikut jarak sebenar dia guna yard and miles tapi I dah convertkan to meter and km. Kalau ikut exact conversion jaraknya lain so I bundarkan kepada yang terhampir so senang nak budget. I took the articles here. 

Week	Workout 1	Workout 2	Workout 3
1	Warm up – brisk walk 5 min Jog 60 sec & walk 90 sec alternately for 20 min	Warm up – brisk walk 5 min Jog 60 sec & walk 90 sec alternately for 20 min	Warm up – brisk walk 5 min Jog 60 sec & walk 90 sec alternately for 20 min
2	Warm up – brisk walk 5 min Jog 90 sec & walk 2 min alternately for 20 min	Warm up – brisk walk 5 min Jog 90 sec & walk 2 min alternately for 20 min	Warm up – brisk walk 5 min Jog 90 sec & walk 2 min alternately for 20 min
3	Warm up – brisk walk 5 min Do 2 repetition of: ·       Jog 200m (90 sec) ·       Walk 200m (90 sec) ·       Jog 400m (3 min) ·       Walk 400m (3 min)	Warm up – brisk walk 5 min Do 2 repetition of: ·       Jog 200m (90 sec) ·       Walk 200m (90 sec) ·       Jog 400m (3 min) ·       Walk 400m (3 min)	Warm up – brisk walk 5 min Do 2 repetition of: ·       Jog 200m (90 sec) ·       Walk 200m (90 sec) ·       Jog 400m (3 min) ·       Walk 400m (3 min)
4	Warm up – brisk walk 5 min Then: ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 400m (3 min) ·       Walk 200m (90 sec) ·       Jog 800m (5 min)
5	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)
6	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 1.2km (8 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 1.2km (8 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)	Warm up – brisk walk 5 min Then: ·       Jog 800m (5 min) ·       Walk 400m (3 min) ·       Jog 1.2km (8 min) ·       Walk 400m (3 min) ·       Jog 800m (5 min)
7	Warm up – brisk walk 5 min Jog 2.5km (25min)	Warm up – brisk walk 5 min Jog 2.5km (25min	Warm up – brisk walk 5 min Jog 2.5km (25min
8	Warm up – brisk walk 5 min Jog 4.5km (28 min)	Warm up – brisk walk 5 min Jog 4.5km (28 min)	Warm up – brisk walk 5 min Jog 4.5km (28 min)
9	Warm up – brisk walk 5 min Jog 5km (30 min)	Warm up – brisk walk 5 min Jog 5km (30 min)	Warm up – brisk walk 5 min Jog 5km (30 min)

By the way, I survived the 1 hour aerobic session yesterday despite puasa and slightly feverish. So next time tak perlulah I korbankan puasa I kalau nak beraerobickan. Cumanya kurang sikit berpeluh sebab buat dalam hall yang ada full blast aircond. Kalau kat luar mesti panas so lagi banyak peluh kan. Hari ni makin teruk pulak demam ni. Hopefully esok dah ok lah sebab Friday ada another session of aerobic and on weekend ada running event. My first for this year. Mesti teruk gila performance kan. Hehehe.....