Couch to 5k
Couch to 5k is a training lesson series for everyone who is ready to start running even if you have literally NEVER run before. I call it couch to 5k because that is exactly what my intentions are, to get you from the couch to 5k! It is a simple but challenging program that goes 3 days-a-week for 8 weeks! I say simple because it is not hugely time consuming, and challenging because everything that is good, in my experience, is at the very least challenging.
Let me set this up for a second. Just say that there is a certain charity that you believe in where you live. They are going to hold a fundraising 5k race a little over two months away. You decide…”I can do that, it’s only like three miles!” So you go to the site, or call, get your entry form submitted and it hits you,”…can I really run 5k without killing myself? And if so, can I do it fast enough to not finish last?”
There it is, the harsh reality ghat you’ve been fearing, YOU NEED TO TRAIN YOURSELF TO FINISH THE RACE!
Before your panic button gets pushed like a morse code transmission, take comfort in me, this site, and the resources we can offer.
This is a 8 week program you can do to get yourself up and running!
Now grab a stopwatch, and lets get to it!
Couch to 5k!
Days 1, 2, & 3
After you do some warm up stretches as described in my warming up post, www.get2running.com/warming-up you are ready for your first step of your training. Walk for five minutes, not speed walking and not a stroll. Walk at a speed as if you have to be somewhere, but can’t run because it would draw too much attention.
When you complete this, begin running, 60 seconds. Just a trot, a speed to where you have to run because its too fast to walk this fast. Use your breathing techniques and go for it! If you don’t remember check here www.get2running.com/day-4-breathing/
Next walk for 90 seconds. Keep a speed rate about what you did for your warm-up walk. At the end of this 90 seconds repeat this run-walk cycle 8 times or for 20 minutes.
When you’ve finished that, do a 5 minute cool down walk.
These repeats are going to get increasingly harder as you continue to go through this interval of training. You must keep pushing! You must finish!
If it is your first day…CONGRATU-FREAKIN-
If you’re somewhat experienced, you’ve just finished day one of our 8wk program! Drink some water and shower up.