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Couch to 5K - January 2026

This page is for all those who have joined the Shropshire Shufflers Couch to 5K programme, which started on Sunday January 11th.

day 1 part 2.jpg
day 1.jpg

Week 4 Homework!  - to be done twice with a day rest in-between

Keep it on the Flat Week 4

Warm Up (WU) - 4 minutes brisk walk

 

Pyramid session

  • Run 3 mins

  • Walk 90 seconds 

  • Run 4 mins

  • Walk 2 mins

  • Run 5 Mins

  • Walk 3 mins

  • Run 4 mins

  • Walk 2 mins

  • Run 3 mins

  • Walk 90 secs

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Cool Down (CD) - 4 minutes brisk walk

Stretches as practiced

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Week 3 Homework!  - to be done twice with a day rest in-between

Warm Up (WU) - 5 minutes brisk walk

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Repeat the following 5 times  

  • 90 seconds run

  • 1 minute walk

 

then repeat the following 5 times

  • 1 minute run

  • 30 second walk

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Cool Down (CD) - 5 minutes walk

Stretches as practiced

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