Couch to 5 k
in 12 weeks w/ Radiate Naturally
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Remember
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 1
Why are you running
​
Distance .5 mile
Beginners
30-second run/ 2.3 min walk
Advance
1 min run / 2 min walk
​
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 2
Starting with Foundation
Distance .5 mile
Beginners
30-second run/ 2.3 min walk
Advance
1 min run / 2 min walk
The Exodus Group Foundation Syllabus
Week 3
How to Breath
Distance 1 mile
Beginners
30-second run/ 2.3 min walk
Advance
1 min run / 2 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 4
How to stretch and
strengthen for your run
Distance 1 mile
Beginners
1min run/ 2 min walk
Advance
1.3 min run / 1.3 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 5
How to eat for your race
Distance 1.5 mile
Beginners
1 min run/ 2 min walk
Advance
1.3 min run / 1.3 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 6
How to allow people to pass you
Distance 1.5 mile
Beginners
1.3 min run/ 1.3 min walk
Advance
2 min run / 1 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 7
You are halfway there!
Distance 1.5 mile
Beginners
1.3 run/ 1.3 min walk
Advance
2 min run / 1 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week8
Speak kind to yourself
Distance .5 mile
Beginners
1.3 min run/ 1.3 min walk
Advance
2.3 min run / 30 sec walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 9
Practice Run
Distance .5 mile
Beginners
1.3 run/ 1.3 min walk
Advance
2.3 min run / 30 sec walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 10
Go Practice
Distance .5 mile
Beginners
1.3 min run/ 2.3 min walk
Advance
3 min run / 1 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 11
Time to back off
Distance .5 mile
Beginners
1 min run/ 2.3 min walk
Advance
2 min run / 2 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 12
RACE DAY
Distance .5 mile
Beginners
30-second run/ 2.3 min walk
Advance
2 min run / 2 min walk
The Exodus Group Foundation Syllabus
The syllabus for The Exodus Group Foundation covers all aspects of what will be taught and includes a detailed schedule. To find out more about the learning material or for other essential information, please get in touch.
Week 13
RACE DAY
Great JOB!!!
Plan your next Race!