From Couch to 5k

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So you’ve decided you’re going to tackle your first-ever 5K. Not a runner? Here are some step-by-step tips to help you in accomplishing your goal.

  1. Set a realistic training time. Be honest about your current fitness level when you determine how much prep time you’ll need. If you’re fairly active, you likely can be ready in four weeks. If you’re a non-runner, eight weeks is more realistic.
  2. Grab some gear. Be sure to invest in proper footwear that’s comfortable and supportive. You may also want to get a water bottle and try some electrolyte drinks to see which work best for you.
  3. Mix things up. In building your training schedule, you’ll want to switch things up with speed runs, recovery runs and strength training. Recovery runs are easier, with a comfortable pace that allows you to hold a conversation. Speed runs prep you for higher exertion and can be track sprints, hill runs and intervals with walking breaks. As you train longer, your runs should increase in length gradually.
  4. Remember rest. Don’t forget that rest is also essential to your training program. You need to allow your muscles recovery time. Build in rest days and make getting a good night’s sleep a priority, too.
  5. Stretch and cool down. Stretching is essential before – and after – every workout to properly condition your body and lessen the risk of injury.

Weekly Schedule

Here’s a step-by-step plan to follow if your prep time is eight weeks:

  • Weeks 1-2: Start with interval training. Run one minute, walk for two and repeat for 20 minutes. Alternate with cross-training workouts. Finish the week with longer runs, beginning at 12 minutes of sustained running. In week two, aim for 15 minutes. Include at least one day of rest.
  • Weeks 3-4: In Week 3, increase the intensity of your interval training. Run two minutes and walk for one. Up your endurance runs to 18-20 minutes.
  • Weeks 5-6: At this point, you should be able to run without walking. Start adding speed runs to increase your pace. Aim for a 25-minute run as your long run.
  • Weeks 7-8: Now you should be able to run for 30 minutes at a comfortable pace. In your final week of training, pull back on the length and speed of your workouts and add in extra rest days to help energize you for the big race.