As always check with your physician or healthcare provider before starting or increasing the intensity of your exercise program. Most beginner runners start out using a run/walk technique because they don't have the endurance or fitness to run for extended periods of time. Here is a plan you can use to go from total beginner to confident 5K runner in the short time until the race.
The Couch-to-5K Running Plan Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
By Josh Clark Posted Monday, 20 July, 2009 Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready. A few minutes each week Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well). Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. Run for time, or run for distance There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact. Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. The schedule
Week
Workout 1
Workout 2
Workout 3
1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warmup walk, then do two repetitions of the following: ·Jog 200 yards (or 90 seconds) ·Walk 200 yards (or 90 seconds) ·Jog 400 yards (or 3 minutes) ·Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following: ·Jog 200 yards (or 90 seconds) ·Walk 200 yards (or 90 seconds) ·Jog 400 yards (or 3 minutes) ·Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following: ·Jog 200 yards (or 90 seconds) ·Walk 200 yards (or 90 seconds) ·Jog 400 yards (or 3 minutes) ·Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Tips: 1.Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy. 2.Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout. 3.Stretch after each workout. This is the perfect opportunity to stretch warm blood filled muscles and improve your flexibility and decrease DOMS (delayed onset muscle soreness). 4.Any problems: shin pain, knee problems, lower back or hip pain, don’t hesitate to contact your health care provider or trainer Patrick Mulhern (cell 215 882 4850 or 267 266 0055) or check our online resource www.coolrunning.com 5.Invest in proper running shoes and quality socks
A subsidiary of Personal Training Transformations, LLC. Phone: 267-266-0055 Fax: 215-788-1414 400 Mill St, Bristol PA 19007 info@pttransformations.com