NOVI IZAZOV: 24.-25.04.

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Week 1 - Start off Slow

Congratulations, you've taken the first step on your couch to 5K journey. Go easy this first week with a mixture of short jogs and bodyweight exercises. Remember to be kind to yourself as this will help you keep motivated. Worried about giving up? Try our 10 tips for staying motivated.
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Week 2 - Get Your Mates Involved

Teamwork really does make the dreamwork (we promise). Working out with a friend is another great way to make sure you stick to your training plan as it keeps you accountable and it's more fun. Rally your friends this week and commit to a Tough Mudder 5K - having a goal will give you something to work towards.
Okupite svoje prijatelje ovaj tjedan i obvežite se na Tough Mudder 5K Urban – imanje cilja će vam dati nešto na čemu ćete raditi.

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Week 3 - Variation is Key

Training might be ramping up this week but you should be getting used to your new routine. Day 6 is stretch day and it's just as important as any of the running or bodyweight exercises you've doing as it boosts your flexibility and balance.
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Week 4 - Warm Down Right

Hopefully you're buzzing off your exercise endorphins but if you're feeling achey or sore it might be because you're not warming down properly.

Warming down is just as important as warming up and it will reduce the chance of injury, use our simple warm down below after every workout.

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Week 5 - Prepare, Prepare, Prepare

Running isn't just about training, there are lots of small things you can do to improve your runs and prepare you for Tough Mudder 5K.

Check out our Official UK Trainer Born Barikor's top running tips, from having the right trainers to hydration marathon runner Born knows it all.

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Week 6 - You Can Run 5K

If you're coming to Tough Mudder 5K you might be tempted to push yourself this week but rest is just important as training.

Get ready for a course packed full of awesome teamwork obstacles and fun topped off with a pint and that all-important headband.

Get Your Free Guide

Ready to take on a new challenge in 2019? Download our Couch to 5K guide below.

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