Healthy Lifestyle
Couch to 5K Challenge
Duration: 9 weeks
Preparation
Equipment List
Shoes suitable for running
Machine with internet connection
Preliminary Instructions
Introduction
C25K is a fantastic program that has been designed to get just about anyone from their couch to a 5K or 30-minute run in just 9 weeks. This program is an introduction that will get you moving by alternating between walking and running for short distances and will gradually progress to a 5K or 30-minute run.
If running is not your cup of tea, there is nothing stopping you from modifying this training program to suit your personal needs. Walking or cycling are good alternatives to running. Do you have access to gym equipment? You could even adapt this program to use on machines.
Instructions to the student
Go to the website Du Canapé au Km 5 by following this link: http://www.c25k.com/c25k_french.htm. If you have time, you can read various articles on the site to better inform yourself about running.
The C25K site offers training plans for running outdoors or on a treadmill. If you run, choose your favorite running style. If you prefer other sports, you can adapt the program to them (walking, cycling, exercise machine, etc.).
Activity Instructions
http://www.c25k.com/c25k_english.htm
If you prefer to run on the treadmill, follow this link (English only):
http://www.c25k.com/c25k_treadmill.html
Reflection
1. Were the goals you set appropriate? Did you achieve them?
2. How do you feel after walking/running?
3. What did you learn from this activity?
4. Where could you use these learnings in the Cadet Program? ReflectionLink
Satisfaction Survey
What's next?
Other healthy living activities will be provided for you to participate in. The Couch at km 5 activity is completely optional. If you choose not to participate, you will still be able to participate in activities that will be presented soon.
Links to other activity sheets
References