Couch 2 5k Week 6: Lengthen Those Dashes! Part 2

🏃‍♂️Lengthen Those Dashes! Part 2 🏃‍♀️

Our 6th installment of this blog series focuses on.. ( drum roll please 🥁 ) increasing the duration of your dashes!

This past week we talked about increasing the frequency of your higher intensity bouts. In English, this means we talked about you increasing your pace to a jog more frequently in your walk than previously. 

During Week 6, we want you to increase the duration of your jogging during your walks.  Telephone poles or driveways have been your markers for when to start and stop jogging during your walk.  Now we are asking you to attempt to jog from the first telephone pole to the third one; or from one driveway, jogging past the next, and starting to walk again at the third driveway.  Take breaks to your comfort level.


Anyone who previously had been walking on a treadmill at the gym and is now forced to go outside should use the first walk or two to get used to walking outside.  Things like inclines/declines in the road, the wind blowing in your face, and the temperature can really do a number on you outside compared to the steady environment of a gym.  The good news is that since we are in Week 6, it should only take a couple sessions of walking outdoors to get right back to where you were on the treadmill🏃‍♂️🏃‍♀️

If you still have a treadmill available to  walk on, increase your 30 second jogging intervals to 45 seconds, or maybe even 60 seconds. ⏱ After you increase your jogging time, see if you can then go back to walking at the same speed you were doing prior to your jog.

BE CAREFUL! When on the treadmill sometimes keeping your finger on the increase speed button can trigger a significant jump up and very quickly you can be at 4-5 mph higher than you were.  The first few times, just tap the button until you get to your desired speed.     

REMEMBER! Despite the increase in time of your jogging episodes don’t forget to continue to hit those long walks once a week.  Keep trying to add a few more minutes to your walks each week, and on those long walks don’t be afraid to sprinkle in a your jogging dashes there as well!  Aim for your long walk to be at least an hour now, if not longer!

More Tips 

Keep checking up with our Facebook, Instagram and Twitter as we continue to post items to help you out along this journey. For example, if you plan on walking outside check out our post on hydration in an effort to avoid dehydration, especially for that long walk of the week. Revisit our post on stretching post-walk to make sure you aren’t getting too sore and our post on layering to make sure you are dressed appropriately for all of the weather changes.  

If you are using a treadmill more than walking outside, keep in mind that the 5k will be outside and most treadmills will offer a hill program that should help you get used to the varied terrain! ⛰

Finally,  If you want another excuse to leave the house swing by the clinics with your old shoes or sneakers as we are having a shoe drive to benefit Soles4Souls with an additional $1 donation going to local chairites in both the Chester and Bridgewater Areas.  You can leave them at the door!

Our physical therapy location is Chester NJ, serving all of Morris County NJ.

Chester location: 179 US-206, Chester, NJ 07930
Our physical therapy location is Bridgewater NJ, serving all of Somerset County NJ.
Bridgewater location: 479 Union Ave, Bridgewater Township, NJ 08807

Remember, starting any exercise or fitness training is taxing on the body. Before starting any activity you should consult a healthcare professional to ensure you can start the program. With that in mind if you have any questions or concerns about starting this walking program feel free to contact our Bridgewater (908.203.5200) or Chester (908.879.5700) location to schedule a free medical screening with one of our highly trained Doctors of Physical Therapy to ensure you are starting off on the right foot!


Throughout this Couch 2 5k series, we are offering free screenings at both our Chester and Bridgewater locations. So if you feel like something is wrong or you are more sore than you should be just give us a call to get that screening scheduled

How are you staying active during the COVID-19 quarantine? We’d love to hear from you, message us on any of our socials or e-mail BeneFIT Physical Therapy :