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From the couch to a 5K in 10 weeks
It is that time of the year again where I begin to get phone calls from people setting a goal to run a 5K. This program has been very successful for the beginner and it is used quite often to build a foundation. This program is designed to take the walker or nonjogger to a slow, continuous 30-minute jog (equal to a 5K) in just 10 weeks.
Call it a trot, call it a jog, even a run! - bottom line is that you are able to complete the 3.1-mile distance without stopping. The program is designed in minutes, not miles, which most runners seem to enjoy better. The program has you working out four days per week with plenty of rest in between each session.
Before you begin, get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For each week of the program, try to keep your four workout days consistent, such as Monday, Wednesday, Friday and Saturday; or Tuesday, Thursday, Saturday and Sunday.
Following your pre-conditioning walking week, you will be ready for week one of the program. Good Luck!
Week 1 - walk 4 minutes and jog 2 minutes; repeat 5 times
Week 2 - walk 3 minutes and jog 3 minutes; repeat 5 times
Week 3 - walk 3 minutes and jog 5 minutes; repeat 4 times
Week 4 - walk 3 minutes and jog 7 minutes; repeat 3 times
Week 5 - walk 2 minutes and jog 8 minutes; repeat 3 times
Week 6 - walk 2 minutes and jog 12 minutes; repeat 2 times
Week 7 - walk 1 minute and jog 16 minutes; repeat 2 times
Week 8 - walk 2 minutes and jog 18 minutes; repeat 2 times
*Week 9 - walk 1 minutes and jog 20 minutes; repeat 2 times
Week 10 - jog 30 min. and congratulations, you are no longer a walker.
* After completion of week 9, if you feel tired and not ready for your last week, repeat week 9 of the training and move on when comfortable.
Ten Golden Rules
• Begin at the doctor's office with a complete check-up before you begin.
• Get proper equipment, most importantly a new pair of correct running shoes.
• Keep a log that will track your progress, condition, and direct your future.
• Never push too early. Going too fast is the most common mistake.
• Know and listen to your body with common sense.
• Four feet are better than two. Train with a partner or group of runners.
• Develop your training routine with time and locations that are best for you.
• Eliminate aches and pains with proper warm-up/cool-down stretching.
• Avoid a quick injury with three basic rules: avoid worn shoes, uneven surfaces, and training "too far-too fast-too soon".
• Set no limitation for your self and don't underestimate your potential ability.
Training Log Tips
Runners love to train and runners love to race and the following are a few items that could provide you with useful information as to how well your body recovers from training. Record these items in your training book each day and this could prevent you from falling into over-training, illness and injury.
1. Early morning heart rate; 2. Quality and hours of sleep; 3. Weight; 4. Diet quality; 5. Hydration level; 6. Energy level; 7. Muscle soreness; 8. Heart rate at a set pace; 9. Environmental conditions; 10. Fun workout scale 1-10
