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The Unspoken Rules of Being a Badass: A Runner's Guide

The ‘Couch-to-5K Running Plan’ Actually Works

Anyone can run a 5K if they are willing to get off their sofa and work towards that goal.  Cool Running (CoolRunning.com) has come up with a widely popular training plan called the ‘Couch-to-5K Running Plan’ to help people get in shape and run their first 5k (3.11 mile) race.

The program starts off with workouts that are easy for first-time runners.  ‘Couch-to-5K’ workouts are three times a week for 25-35 minutes per workout and mixes walking and jogging. There is a lot of walking early on in the program and more jogging mixed in as the weeks unfold.  The program will have you, after 9 weeks of training, in good enough shape to complete your first 5K race.

Here is a sample of the first week of workouts from the ‘Couch-to-5K Running Plan':

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.

I usually run a dozen or so 5K races during the year to help work on my speed work. Over the course of the past year, I’ve seen more and more people running 5K’s.  I have talked to several people, at these races, who give credit to the ‘Couch-to-5K Running Plan’ for getting their butt off the sofa and helping them to run their first 5K.

A lot of people are scared to run a 5K.  At a 5K, like most running races, you see people of all running (and walking) levels. If you just get out there and do it, then you’ve accomplished something. You don’t have to set a world record to finish your first 5K. For the most part, runners are often just competing against themselves and their own prior personal records (PR).

Even if you have to walk the entire distance, you’ve still accomplished something really cool. You’ve also improved your health and also likely helped a worthwhile cause or charity with your entry fee for the race.

View the Entire ‘Couch-to-5K Running Plan’ HERE at Cool Running

Have you had success with this program? Leave us a comment below if you have. We’d love to hear your thoughts about it, both positive and negative.

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This post was written by:

- who has written 1049 posts on Run It Fast®.

Joshua Holmes has completed 150 marathons/ultramarathons while running 100+ miles 31 including races such as the Badwater 135, Western States 100, The Last Annual Vol State 500K (3x). His favorite races to date are the Vol State 500K, Badwater 135, Catalina Eco Marathon, Chimera 100, Across The Years, Savage Gulf Trail Marathon, Strolling Jim 40 Miler, Tunnel Hill 100, RUTS, EC100 and the Flying Monkey Marathon in his home state of Tennessee. Follow @bayou Google+

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