Was it a New Years resolution? Something you’ve been promising yourself you would do for ages now? Or something you know you SHOULD do? Whatever the reason, being able to run 5k non-stop will be life-changing for you. Join us as we show you how to go from couch to running 5k.
First of all, we are going to run you through a few important steps you need to take before we present you with the plan.
Learning how to go from couch to running 5k is so worthwhile and rewarding.
Not just from a health perspective, but you will also have the enormous satisfaction of achieving such an amazing end goal, it’s a real achievement.
Getting there with our plan will have you enjoying the process too.
Good News: This is NOT overly complicated or impossibly hard to do! It’s just a process of making the commitment and taking it step-by-step. Let us help you!
Tip: Why not do this program with a friend or partner? Sometimes the extra commitment needed when someone else is relying on you to show up is helpful too. Especially on those cold winter mornings when you’d rather stay in bed (or on the couch).
Let’s get started!
Check With Your Doctor Before You Run.
The first thing we want you to do is to check with your doctor or healthcare professional to make sure you are good to go with this.
You’ll need a full health check, tell your doctor what you are planning to do before you even take one step.
Remember, if you haven’t been engaging in any physical activity for a long time, you are going to be placing some stress on your body and heart. You MUST make sure this ok.
We’ll be taking it slowly and carefully in the beginning, we want you to enjoy the process and ultimately succeed but we DON’T want you to hurt yourself.
Please don’t skip this important step.
The Best Running Shoes For You.
The second thing you need to do is grab yourself some new, expertly fitted running shoes.
Head on down to your local sports store, but find one that specializes in running footwear and has a gait analysis machine.
The staff there will get you to run on the machine, kind of like a treadmill, which will analyse how your feet impact the ground. This will determine the exact type of running shoe you will need.
Most people will be fine with a neutral shoe. This means that you do not overpronate or underpronate (how far your feet roll inward after they impact the ground) as you are running.
If there is any degree of underpronation or overpronation, which is quite common and normal, they will recommend the best shoe for your specific running style.
This is really important! Running in the wrong shoe for your feet may cause pain or discomfort in the ankles, Achilles, tendons, knees, hips, or heels.
I can tell you from experience how making the wrong shoe choice can cause all manner of problems. When I first got back into running I made this mistake, if you’d like to know more you can read about that unhappy experience here.
Here is an excellent guide on pronation from Asics that will help you understand what type of shoe you should need.
Another point to consider is, if you haven’t been running or exercising for a long time or ever, you may need a shoe with extra cushioning. This will help soften the shock through your ankles, knees etc as your feet impact the ground.
So get to your favourite sports store. Get them to do the gait analysis and pick up some shiny new running shoes suited for your running style and the type of running you will be doing.
Your Couch to 5K Plan.
Once the above two prerequisite steps are taken care of, you will be ready to start our exciting 10-week program.
About The Plan
The program is time-based. This means that you will be walking and running in time increments for a total of 30 minutes.
Each session will take 30 minutes. We are starting out in a walk/run scenario, working our way up to running the entire 30 mins.
This is based on carefully progressing you to the point where you are able to run 6-minute kilometres, which of course equates to 5k over 30 minutes.
You will run three days a week, typically Tuesday, Thursday, and Sunday.
If you wish, you can choose other days to fit with your work/life schedule.
The only caveat here is that you MUST have a full day’s rest in between each session. This will give your muscles and body time to recuperate and strengthen before you head out again.
If some running sections are a little too much for you, that’s fine, don’t worry, just do what you can and repeat the same workout until you can complete it.
Warm Up, Cool Down.
It’s also a good idea to take a little cool down walk after each session, maybe just for a couple of minutes.
It’s also important to warm up before each session. We have incorporated a walk to begin each day but towards the end where the initial walks are shorter, you might want to take a brisk walk for a couple of minutes before you begin.
Never launch into a run without warming up first, you are most at risk of injury when your muscles are cold.
Some gentle stretching before and after is also beneficial.
You won’t need any special equipment, just a watch or your phone for timing. Take some water with you as well, keep hydrated, especially in warmer weather.
Your Running Goal.
This plan has one goal in mind, to show you how to go from couch to running 5k and help you get started on your health and fitness journey.
We’ve designed it to be achievable by most people without being too onerous or difficult. After all, if you can make good progress and enjoy the process, then you are more likely to stick with it and achieve your goal.
If you are completely new to running, take it easy, listen to your body and take care. Don’t injure yourself by pushing too hard too quickly. If you have already started to run a bit, you may be able to skip some of the initial workouts.
If your goal is to lose some weight, this program will work for you also. Running is cardio and as we all know, cardio is one of the best ways to lose weight and get fit.
Once again, take care and don’t push too hard and risk injury. Don’t be afraid to repeat any of the workouts as many times as it takes to get you comfortable enough to move on to the next one.
It’s a ten-week program but if it takes you longer that’s fine, it’s the end goal you just need to keep in mind.
As you exercise more and the weight drops off and you get fitter, you’ll feel an enormous sense of achievement.
Please email me or comment below if you have any questions or need help.
I want to congratulate you for taking your fitness and health seriously. Stick with it, achieving this goal will feel amazing and you’ll be on your way to a lifetime of feeling fit and vital.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
