Couch to 5K Training Plan - Month 3!

We've made it through two months of the 5K training plan!

You are ready to tackle 3.1 miles in just a few short weeks!  Similar pattern this month with extended periods of running.  We will continue the myrtl and strengthening exercises to prevent injury.

Couch to 5K Training Plan - Month 3 - Calendar Image


Do each exercise 10 times on each side unless otherwise noted:

  • Single leg swings
  • Lunges
  • Knee circles
  • High Knees - Run in place lifting knees up to your chest.  Complete 20 seconds worth.
  • Seat Kickers - Run in place kicking heels towards your seat.  Complete 20 seconds worth.


Do each exercise 25 times on each side:

  • Donkey kicks
  • Fire hydrants
  • Supine leg lifts
  • Pretzel- On the floor, lean on your left side with your left knee straight out from your left hip and your right knee behind your right hip.  Lean forward slightly so that all of your weight is on the left hip, hands forward.  Work on lifting the right knee off the floor 25 times.  Repeat on the other side.


  • Plank - Set your timer here.  See how long you can go with good form.  Good form meaning back is flat and there is a straight line from your shoulders to your heels.  No dipping hips and no rising rears!
  • Spider Crawls- In a push-up or modified push-up position, alternate bringing each knee to the same outside elbow.  Try for 10 on each side.
  • Hollow Body Rockers- Starting in a seated, fetal position, rock on your back only up to your shoulders and back to the seated, fetal position.  More advanced option would be keeping your legs straight as your rock back.  Aim for 20 seconds on, 10 seconds off for 4 rounds.


Repeat each stretch 4 times for 20 seconds:

  • Hamstring stretch
  • Quad stretch
  • Runner's lunge
  • Glute stretch- Sitting in butterfly position, cross your right leg over your left.  Sit up very tall, hugging your right knee into your chest and twisting slightly to the right side.  Repeat on the left.

The Week Leading Up:

Take those rest days.  There is no need to carb load for a 5K, so eat your regular meals.  And, if those calves are coming alive, wear your CSX Compression socks to increase blood flow and keep them happy!

Race Day:  

Make sure you wake up early enough to consume a light meal higher in carbohydrates, lower in fiber about 1 hour pre-race.  My favorites are a banana with almond butter, a gluten-free nut butter sandwich or greek yogurt and Love Grown Honey Oats!  Gluten can upset your stomach when exercising.  Don't try anything new that morning or you will possibly be paying for that later!  You will not need fuel during the race.  Typically, exercises under 90 minutes can go without food.

Post Race:

Celebrate!  You made it!  Treat yourself for working so hard.  Take the next 2 days off, or go for an easy walk.  But, by Day 3, start back up again.  It's time to sign up for your next 5K... or maybe even 10K!

Emma Moyer is a mother of two and wife to an 8-time Ironman (and counting).  Professionally, she is a certified personal trainer and Group Ex instructor, as well as a nutrition specialist and holistic health coach student at the Institute for Integrative Nutrition.  She blogs over at Be Mom Strong.

Leave a comment

Please note, comments must be approved before they are published