FIRST DAY TO 5K -- SERIES OUTLINE

WEEK 1

20 minutes from 128 to 142 BPM

BPM CHART:
5-minute warmup @ 128 BPM
60 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
90 seconds @ 128 BPM
65 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
3-minute cooldown @ 128 BPM

WEEK 6 Mix 1

32 minutes from 131 to 141 BPM

BPM CHART:
5-min. warmup @ 131 BPM
5 min. @ 141 BPM
3 min. @ 132 BPM
8 min. @ 141 BPM
3 min. @ 132 BPM
5 min. @ 141 BPM
4-min. cooldown @ 131 BPM

WEEK 2

26 minutes from 128 to 138 BPM

BPM CHART:
5-minute warmup @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
1 minute 50 seconds @ 128 BPM

WEEK 6 Mix 2

32 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
10 min. @ 140 BPM
3 min. @ 131 BPM
10 min. @ 140 BPM
4-min. cooldown @ 130 BPM

WEEK 3

25 minutes from 130 to 140 BPM

BPM CHART:
5-minute warmup @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
3 minutes @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
4-minute 10-second cooldown @ 130 BPM

WEEK 6 Mix 3

34 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
25 min. @ 140 BPM
3-min. 30 sec. cooldown @ 130 BPM
WEEK 4

29 minutes from 129 to 140 BPM

BPM CHART:
5-minute warmup @ 129 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
2 minutes 30 seconds @ 130 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
Two minute cooldown @ 130 BPM
WEEK 7

34 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
25 min. @ 140 BPM
4-min. cooldown @ 130 BPM
WEEK 5 Mix 1

29 minutes from 130 to 140 BPM

BPM CHART:
5 min. warmup @ 130 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
2 min. 30 sec. cooldown @ 130 BPM
WEEK 8

38 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
28 min. @ 140 BPM
4-min. 30-sec. cooldown @ 130 BPM
WEEK 5 Mix 2

30 minutes from 130 to 140 BPM

BPM CHART:
5 minute warmup @ 130 BPM
8 minutes @ 140 BPM
5 minutes @ 131 BPM
8 minutes @ 140 BPM
1-minute 45-second cooldown @ 130 BPM
WEEK 9

40 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
30 min. @ 140 BPM
4-min, 30-sec. cooldown @ 130 BPM
WEEK 5 Mix 3

28 minutes from 130 to 140 BPM

BPM CHART:
5 min. warmup @ 130 BPM
20 min. @ 140 BPM
3 min. cooldown @ 130 BPM
WEEK 10

45 minutes from 135 to 145 BPM

BPM CHART:
5-min. warmup @ 135 BPM
35 min. @ 145 BPM
4 min. 30 sec. cooldown @ 135 BPM