From Couch To 5k: A Beginning Runner’s Guide

Running is a great way of getting some exercise. There is minimal equipment involved, you can do it just about anywhere, and it can be a great way to get some fresh air. So for those of us seeking the benefits of running, how do we start? There are many different programs and methods to train as a runner.

Couch to 5k (C25k)

This is a 9 week program with three identical workouts each week.

Week 1: Brisk five minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 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)

Week 4: Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Week 5: Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Week 6: Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Week 7: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

(source)

Eating Like a Runner

When people begin to run, it is also important to remember that what you eat can be just as important as your workouts. Eating fast food burgers and fires will not make it easy to make good progress. Whether you are trying to lose weight or not, eating a clean, healthy diet, will maximize your progress. If you need some tips on proper nutrition, you can check out my post Fitness For Beginners.

Happy Running Everyone!

 

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One response to “From Couch To 5k: A Beginning Runner’s Guide

  1. Pingback: Why Should You Exercise | For Fitness Sake·

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