From couch-potato to 5K in 8 weeks

Too many people get put off of running, for one simple reason – TOO MUCH…TOO SOON!

We’ve all heard the saying, “You have to crawl before you walk!”, well that is exactly the same with running.  You have to start off slowly and gradually build up towards running continuously for x amount of time or distance.

Where do I start I hear you asking.  I have done some research and consulted with my own coach and everyone seems to have the same advice:

1. Start with a walking/jogging program.

2. Do 3 sessions of 30 minutes per week – This will get you fit and build up the endurance, you will soon be able to run 30 minutes or longer.

3. Initially set a goal of time rather than distance -It is a lot easier to stay motivated when you only need to run for 30min than to do a certain distance.

Here’s a little starter program for those of you wanting to get of the couch:

Always do a 5min  walk to warm up the muscles.

Week 1

* Walk 6 min, Jog 1 min – Repeat 3x (Total exercise time – 21min)

Week 2

* Walk 5 min, Jog 2 min – Repeat 3x (Total exercise time – 21min)

Week 3

* Walk 3 min, Jog 4 min – Repeat 4x (Total exercise time – 28min)

Week 4

* Walk 2 min, Jog 5 min – Repeat 4x (Total exercise time – 28min)

Week 5

* Walk 2 min, Jog 8 min – Repeat 4x (Total exercise time – 40min)

Week 6

* Walk 2 min, Jog 9 min – Repeat 4x (Total exercise time – 44min)

Week 7

* Walk 1 min, Jog 11 min – Repeat 4x (Total exercise time – 48min)

Week 8

* Walk 5 min at the start and end of the run and jog for 20 – 25 min between.

You should feel comfortable to enter a 5km race after week 5 of this program, and soon you will be on your way to a 10k.