The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
Well, after having read this with a friend…I decided that this sounded like something interesting. WHAT WAS I THINKING? Me? I am NOT a runner….YET! Yes, it is I that took 20 minutes to
Do you I really know what it means to run a 5K? Heck no! All I know is it means that I run farther than I have ever run at one time before. Honestly if it weren't for high school and having to run the mile annually I don't know if I would have run that far all together (childhood excluded) Then it was fun to run and run and run. So where do I go from here mentally. Because you know as well as I do that I have to be prepared MENTALLY for this.
I have to succeed at this, because right now I really feel like I have failed at the weight loss project. I know, I know...I just need to get back on the wagon, but right now it really feels like that wagon is being pulled by a race car and not just a team of horses. I feel like the harder I try to get back on.....the farther they pull away. Maybe they think they are in the Kentucky Derby or something. Oh GREAT....everybody/ thing is running these days.
Well back to the couch....I mean the training! Week one seems fairly simple.
~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.
What? I only do this 3 times this week. Sounds simple right? Yep now if only I had 3 times of 30 minutes that I just had popping out of my calendar. Is it bad if you have to literally "schedule" time to work out. Like I mean...look at my calendar and mark 3 times this week that I can train to run. What is up with that? Something tells me this is bad. But from here I will move forward. I am going to push myself and I have several friends supporting me on this tilt - a -whirl of life adventure.
