Canicross Couch to 5K training program - Week 3

Forming new habits takes time! Getting off the couch can be hard sometimes, but following a training program makes it easier to stick to the plan.

If you struggle with motivation sometimes, and looking at your eager dog doesn’t help, try signing a contract with yourself! That’s what Olympic athlete Ole Einar Bjørndalen used to do to reach his goals. Scroll down to learn more tricks from him.

Training plan, week 3

Session 9 (suggested Tuesday)

• 6-min brisk walking as warm up.
• 3 * 3 min jog / 3 min walk. Three rounds alternating 3 minutes of jogging with 3 minutes of walking continuously for a total duration of 18 minutes.
• 6-min brisk walking as cool down.

Session 10 (suggested Thursday)

• 6-min brisk walking as warm up.
• 4 * 3min jog/3 min walk. Four rounds of alternating 3 minutes jogging with 3 minutes of walking continuously for a total duration of 24 minutes.
• 6-min brisk walking as cool down.

Session 11 (suggested Saturday)

• Canicross, up to 1km. Warm up/cool down routine as previous week. Increased distance of 1km.

Session 12 (suggested Sunday)

• 18 min brisk walking/jogging. As previous weeks, performed to feel. This is a heavier week in both duration and intensity, so don't be afraid to take this one easy if you are feeling tired. Doing so can be important to aid recovery and allow you to start a new week refreshed and ready to progress.

Mental training tips

How to stay motivated or deal with setbacks? How to reach goals and improve performance? Learn the secrets of Olympic athlete Ole Einar Bjørndalen!

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Week 2

Trainingprogram week 4