Couch to 5km -Using the Run2Rhythm program.

This program was prepared by Tony Benson – Olympic Coach on behalf of Run2Rhythm Pty Ltd.(this program is copyrighted and may be used in conjunction with purchases of run2rhythm music).The essential ingredient in this program is to achieve a minimum of 3 hours of exercise movement every week.You will need to download following music to satisfy the beats per minute requirements of this program.

150bpm
153bpm
156bpm
160bpm
163bpm

All of our running music is composed in 15 minute run sessions (tracks) and can be mixed and matched to suit personal taste and requirements.

Weeks 1 to 4

Tuesday:

Walk 5 minutes followed by slow jog for 10 minutes @ 150bpm. Walk for 5 minutes after the jogging. Increase the jogging time by 5 minutes per week to 25 minutes.

Thursday:

Walk 5 minutes followed by slow jog for 10 minutes @ 150bpm. Walk for 5 minutes after the jogging. Increase the jogging cadence to 153bpm (Wk 2), 156 (Wk 3) and 160bpm (Wk 4).

Saturday:

Walk 5 minutes followed by slow jog for 10 minutes @ 150bpm. Walk for 5 minutes after the jogging. Increase the jogging time by 5 minutes per week to 25 minutes.

Monday, Wednesday, Friday & Sunday should contain some additional exercise. This might be anything from 15 to 30 minutes of walking at 130 to 140 steps per minute.
Remember a minimum of 3 hours of movement is needed per week for the body to gain real benefits.

Weeks 5 to 8

Tuesday:

Week 5: 153bpm for 25 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 6: 153bpm for 30 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 7: 156bpm for 25 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 8: 156bpm for 30 minutes. Ideally complete 5 minutes at 150bpm before and after.

Thursday:

Week 5: 160bpm for 15 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 6: 160bpm for 20 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 7: 160bpm for 25 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 8: 160bpm for 30 minutes. Ideally complete 5 minutes at 150bpm before and after.

Saturday:

Week 5:150bpm for 30 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 6:150bpm for 35 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 7:150bpm for 40 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 8: 150bpm for 45 minutes. Ideally complete 5 minutes at 150bpm before and after.

Monday, Wednesday, Friday & Sunday should contain some additional exercise. This might be anything from 15 to 45 minutes slow jogging to music set at 150bpm.
Remember a minimum of 3 hours of movement is needed per week for the body to gain real benefits

Weeks 9 to 12

Tuesday:

Week 9: 156bpm for 35 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 10: 156bpm for 40 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 11: 160bpm for 35 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 12: 160bpm for 40 minutes. Ideally complete 5 minutes at 150bpm before and after.

Thursday:

Week 9: 163bpm for 15 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 10: 163bpm for 20 minutes. Ideally complete 10 minutes at 150bpm before and after.

Week 11: 163bpm for 25 minutes. Ideally complete 10 minutes at 150pm before and after.

Week 12: 163bpm for 30 minutes. Ideally complete 5 minutes at 150bpm before and after.

Saturday:

Week 9: 150bpm for 50 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 10: 150bpm for 55 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 11: 150bpm for 60 minutes. Ideally complete 5 minutes at 150bpm before and after.

Week 12: 153bpm for 60 minutes. Ideally complete 5 minutes at 150bpm before and after.

Monday, Wednesday, Friday & Sunday should contain some additional exercise. This might be anything from 15 to 45 minutes of walking or music set to 156bpm.
Remember a minimum of 3 hours of movement is needed per week for the body to gain real benefits.

Gary Blake

Founder – run2rhythm