A 5K race might not seem as much, but if you are a beginner, it can provide you a good challenge to add to your running lifestyle. It’s a perfect starting race distance for beginner runners and can provide a challenging test of speed and strength for more experienced runners.
This race takes all comers—athletes from all sorts of fitness levels and training backgrounds, so don’t be intimidated. Consider it a “gateway” race, opening you up to even greater running adventures.
The following couch to 5K plan combines a mix of running, walking, and resting; this helps you minimize the risk of injury and fatigue while increasing your enjoyment and endurance.
The plan includes 3 days of workouts per week, with a few guidelines. First, choose your days so as not to run on any consecutive days and, second, feel free to add in cross-training or strength training on your off days but don’t overdo it to the point you are exhausted on your run days.
In addition, you’ll spend a portion of your training time walking and running. As training progresses, you’ll be jogging—and eventually running—more while taking less and shorter walk breaks.
Once you get to the last week, you’ll be able to run just over three miles without stopping; that’s the ultimate goal of this beginner training program.
Before we get into the specifics of the program, there are a few areas for you to consider.
Warm up & Cool Down
Always remember to start each of your workout sessions with a proper warm-up then ending it with the right cool-down is non-negotiable. For starters, the right warm-up preps your body and mind for the hard task ahead. It boosts blood flow to the working muscles, raises body temperatures, and increases heart rate, which results in improved performance, and reduced risk of premature fatigue and injury.
Before each workout jog slowly for at least five minutes, then perform a set of dynamic stretches. Avoid static stretching before exercise as research has shown that they may hinder performance and cause injury.
Once you are done with your session, start cooling down; a proper cool-down helps your body return to “normal” everyday function. It involves walking, or slow jogging, for five minutes while taking deep breaths and releasing tension. Once your breathing rate is back to normal, perform a 10-minute full body stretch, focusing on vital running muscles, such as the glutes, hamstrings, quadriceps, and calves.
Listen to Your Body
When running, it is critical you listen to your body and train accordingly. If you push yourself too hard while ignoring warning signs, you’ll, sooner than later, get yourself hurt.
If you feel any weakness, sharp pain, or lightheadedness while running, back off; pain is your body’s signal that something is awry.
When it’s the case, stop doing whatever you’re doing.
Eat Well
You may be psyched about your 5K training program because you know it's going to help get you into shape, but don't forget about your diet. Just like your running schedule, you need to start making changes to your diet six to eight weeks before your race so you're fueled and ready to go. The best diet is a healthy, balanced diet that includes foods that give you the energy you need for your workouts, while helping repair and nourish your hardworking muscles.
When training for a 5K, 50 to 65 percent of the calories in your diet should come from carbohydrates. But you need to choose healthy carbs to get the most benefit, such as whole grains, beans, fruits, vegetables, milk, and yogurt.
You don't need a lot of protein, only about 10 to 15 percent of your calories should come from protein when training. Healthy choices include lean meats -- such as poultry or seafood, low-fat dairy products, beans, and nuts.
You need to drink 8 to 12 ounces of water right before you start your workout, 3 to 8 ounces every 15 minutes during your workout and 20 to 24 ounces for every pound you lost after you've completed your workout, according to the American College of Sports Medicine.
Below is an eight-week schedule for training from couch to 5K
Week One
Session I – Workout Time: 20 minutes
A 5-minute brisk walk followed by a 30-second jog and a 90-second walk. Repeat 5 times.
Session II – Workout Time: 20 minutes
A 5-minute brisk walk, followed by 30-second jog, and one-minute walk. Repeat 6 times.
Session III – Workout Time: 30 minutes
A 5-minute brisk walk, followed by 30-second jog, and one-minute walk. Repeat 8 times.
Week Two
Session I – Workout Time: 2o minutes
A 5-minute brisk walk, followed by one-minute jog, one-minute walk. Repeat 8 times.
Session II – Workout Time: 20 minutes
A 5-minute brisk walk, followed by one-minute jog, 30-second walk. Repeat 10 times.
Session III – Workout Time: 30 minutes
A 5-minute brisk walk, followed by one-minute jog, 30 second walk. Repeat 15 times.
Week Three
Session I – Workout Time: 25 minutes
A 5-minute brisk walk, followed by two-minute jog, a one-minute walk. Repeat 7 times.
Session II – Workout Time: 25 minutes
A 5-minute brisk walk, followed by two minutes’ jog, 30 second walk. Repeat 8 times.
Session III – Workout Time: 30 minutes
A 5-minute brisk walk, followed by three-minute jog, a one-minute walk. Repeat 7 times.
Week Four
Session I – Workout Time: 30 minutes
A 5-minute brisk walk, followed by three-minute jog, a one-minute walk. Repeat 7 times.
Session II – Workout Time: 30 minutes
A 5-minute brisk walk, followed by four-minute jog, a one-minute walk. Repeat 5 times.
Session III – Workout Time: 30 minutes
A 5-minute brisk walk, followed by four-minute jog, 30 second walk. Repeat 5 times.
Week Five
Session I – Workout Time: 20 minutes
A 5-minute brisk walk, followed by six-minute jog, one-minute walk. Repeat 3 times.
Session II – Workout Time: 25 minutes
A 5-minute brisk walk, followed by seven minutes’ jog, one-minute walk. Repeat 3 times.
Session III – Workout Time: 25 minutes
A 5-minute brisk walk, followed by seven minutes’ jog, 30 second walk. Repeat 3 times.
Week Six
Session I– Workout Time: 35 minutes
A 5-minute brisk walk, followed by 10 minutes’ jog, one-minute walk. Repeat 3 times.
Session II – Workout Time: 30 minutes
A 5-minute brisk walk, followed by 10 minutes’ jog, 30 second walk. Repeat 3 times.
Session III – Workout Time: 35 minutes
A 5-minute brisk walk, 15 minutes’ jog, two-minute walk. Repeat 2 times.
Week Seven
Session I – Workout Time: 40 minutes
Brisk walk for 5-minute, followed by 20 minutes’ jog, walk for five minutes, jog for 15 minutes. Repeat 2 times.
Session II – Workout Time: 30 minutes
A 5-minute brisk walk, followed by 15-minute jog, walk for five minutes, jog for 15 minutes. Repeat 2 times.
Session III – Workout Time: 45 minutes 5-minute brisk walk, followed by 20-minute jog, walk for five minutes, jog for 20 minutes.
Week Eight
Session I – Workout Time: 50 minutes
A 5-minute brisk walk, followed by 15 minutes’ jog, walk for two minutes, jog for 10 minutes, walk for one minute, jog for 15 minutes.
Session II – Workout Time: 40 minutes
A 5-minute brisk walk, jog for 25 minutes, walk for five minutes, jog for 15 minutes.
Session III – Workout Time:
Run 5K—30 to 40 minutes’ jog at a slow and conversational pace.
Our next blog will provide you with Race Day tips.
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Rich Flaherty is a middle of the pack runner and triathlete, whose only real claim to fame is his daughter Bekah Brooks qualified for the Boston Marathon in her first marathon.