Running Series: Couch to 5k Week 2

Welcome to Week 2! This week, we’re going to focus on gradually increasing your

running intervals, while making sure you’re staying strong with your resistance and

cross-training workouts. As the resistance training gets easier try adding weights or a

weighted vest.

Week 2 Schedule:

• Monday: Rest or Light Activity (e.g., stretching or yoga)

• Tuesday: 25-minute easy run (Walk 3 minutes, Run 2 minutes. Repeat)

• Wednesday: Resistance Training (Full-body workout)

o Squats: 3 sets of 15 reps

o Push-ups: 3 sets of 12 reps

o Planks: 3 sets of 40 seconds

o Dumbbell Rows: 3 sets of 15 reps

• Thursday: Cross-Training (Cycling or Swimming for 35 minutes)

• Friday: 30-minute easy run (Walk 2 minutes, Run 3 minutes. Repeat)

• Saturday: Resistance Training (Full-body workout). Warm up with some stability training including toe yoga (https://breathingdeeply.com/toe-yoga-physical-therapy/) cat/cow movements when in hands and knees position

o Lunges: 3 sets of 15 reps (each leg)

Options to add weight vest or dumbbells held at your side

Walking lunges can add an extra punch!

o Dumbbell Chest Press: 3 sets of 15 reps

o Glute Bridges: 3 sets of 20 reps

o Bicycle Crunches: 3 sets of 20 reps

• Sunday: Active Recovery (Light walk, 30 minutes or gentle yoga)

Nutrition Tips:

Stay focused on protein for muscle recovery, and remember that quality carbs are key

for fueling your runs.

Protein Sources:

• Meat-based: Turkey, lean pork, tuna, grass-fed beef

• Plant-based: Black beans, kidney beans, hemp seeds, chia seeds, and brown

rice

Suggested Meals:

• Breakfast: Oatmeal with almond butter and chia seeds, add yogurt for extra protein

• Snack: Apple with nut butter of choice

• Lunch: Turkey or tempeh wrap with veggies and hummus

• Dinner: Baked chicken with quinoa and roasted vegetables

• My sweet tooth people - if you are craving something sweet after dinner try dipping ONE date in nut butter and enjoy!

• Meal prepping at the beginning of the week can help to keep us on track. Protein is important along with fiber to help with digestion and gut microbiome.

Supplements for Recovery:

• Branched-chain amino acids (BCAAs) (to prevent muscle breakdown during

exercise)

• Vitamin D (for bone health, especially if you’re not getting a lot of sun)

• Collagen peptides (for joint and connective tissue health)

• My favorite DIY electrolyte drink: A pinch of celtic salt, lemon, and a teaspoon of maple syrup. Over ice, shaken, not stirred ;)

  
  

You’re doing amazing—keep pushing through!