Couch to 5k training plans
5k training plan for beginners
Every runner has to start somewhere. Maybe you've never slipped on a pair of running shoes with the aim of exercising before. Or maybe you have, but didn't manage to keep up with your good intentions. It can be hard trying running for the first time on your own. Perhaps all you needed was a little structure and a bit of friendly guidance.
That's where our 5k training plan comes in. It can get you from couch to 5k in 6 weeks, simply by following an easy-to-implement programme that works around you. 5 kilometres (or 3.1 miles) is a great distance to aim for as you can build up to it gently through small, easy-to-attain steps. So if you've been wondering how to start running at any age, then this could be how you crack it.
How to train for a 5k
During the 6 weeks of this couch to 5k schedule, you'll start with some short and easy intervals of running and walking. As you progress, you'll gradually reduce the amount of walking you do while increasing your time spent running. Eventually you'll notice that the majority of your involvement in the programme is spent running - and that you're coping with it a good deal better than you possibly expected to.
Whether you're setting out on this 5k running plan with the aim of training to run a 5k event at the end of the programme, or if it's purely to get yourself feeling a little fitter and better about yourself, it's important thing to stick to the plan and see it out. On some days it might seem hard to get yourself out of the front door. But the rewards are worth it along with the kick of accomplishment you'll experience afterwards.
Of course, a 5k training plan needn't be the only exercise you get during these 6 weeks. Cross-training with other forms of exercise - cycling, swimming, gym work, yoga - whatever it is that you enjoy doing will only compliment your running, and vice versa. Cycling and swimming are a great way to help your cardiovascular system for example, while yoga and gym work can improve your strength and flexibility, which in turn can help you avoid injury.
Couch to 5k: everything you need to know
Couch to 5k history
The couch to 5k training plan is a running programme that was the brainchild of a novice runner from the US who wanted to help his mum get into running too. The plan was designed to motivate her to get off the sofa and stick at it with 20-to-30-minute workouts, three times a week, that would gently increase in intensity.
Since then, it's become one of the best-known beginners' guides for running.
Nutrition
Be sure to fuel up properly before you begin. You should always aim to eat healthily anyway, as it's as much about recovery after a run as it is about having energy to get going. Keep your protein levels up and get plenty of carbs in before the longer sessions. A carb-based meal should be eaten around 2-3 hours before you run, and you should also aim to get some protein and carbs in as soon as possible after a longer session.
Running gear
It couldn't be simpler to get started. All you need are comfortable running shoes that are in good condition and fit well. Better still, treat yourself to a new pair of the best running shoes for beginners. Your feet will thank you for it. Not to mention your legs, your knees, and, well, everything else really. Add a t-shirt and a comfy pair of shorts or leggings and bingo - you're ready to run!
Don't forget to stretch!
It's vitally important to stretch before and after you run. Dedicate 5-10 mins to getting yourself properly warmed-up before you get going, and do the same afterwards to cool down. You should aim to do some dynamic stretching before you start, which means performing a set of controlled movements to prepare your body for exercise. Good examples of dynamic stretching are walking lunges, straight-leg swings (ideally with your hands against a wall for balance), and jumping jacks.
Static stretches, which are preformed while stood, sitting or lying still, are vital after a run as they promote blood flow and aid muscle recovery. They also work to improve your general mobility and flexibility, helping to keep injuries at bay. Great static stretches to cool down with after your run include standing quadriceps stretches, lying hamstring stretches and hip flexor stretches.
If you want a little more advice before you start the 5k running plan, check out our running tips for beginners.
Couch to 5k schedule in 6 weeks
Here we go then. You know a little more about what to expect, what to eat and what to wear. Remember: it's important to stick to the plan and see it out, and rest when you're supposed to. And - don't forget to stretch!
Whether you choose to run a 5k event on the final Sunday of the plan or just run a five-kilometre distance of your own choosing is entirely up to you. If you fancy an event, find one that ties in to your plan date-wise and be sure to register in advance so that you get a place.
Grab your calendar and let's go!
Week 1:
Monday - Complete rest day
Tuesday - 20 min total: run 1 min, walk 1 min. Repeat 10 times
Wednesday - Complete rest day
Thursday - 30 min total: run 2 min, walk 4 min. Repeat 5 times
Friday - Complete rest day
Saturday - 20 min total: run 1 min, walk 1 min. Repeat 10 times
Sunday - 40 min total: brisk walk 40 min
Week 2:
Monday - Complete rest day
Tuesday - 24 min total: run 3 min, walk 3 min. Repeat 4 times
Wednesday - Complete rest day
Thursday - 30 min total: run 2 min, walk 4 min. Repeat 5 times
Friday - Complete rest day
Saturday - 24 min total: run 3 min, walk 3 min. Repeat 4 times
Sunday - 45 min total: brisk walk 45 min
Week 3:
Monday - Complete rest day
Tuesday - 30 min total: run 7 min, walk 3 min. Repeat 3 times
Wednesday - Complete rest day OR cross train with exercise of your choice
Thursday - 24 min total: run 3 min, walk 3 min. Repeat 4 times
Friday - Complete rest day
Saturday - 24 min total: run 3 min, walk 3 min. Repeat 4 times
Sunday - 50 min total: brisk walk 50 min
Week 4:
Monday - Complete rest day
Tuesday - 30 min total: run 8 min, walk 2 min. Repeat 3 times
Wednesday - Complete rest day OR cross train with exercise of your choice
Thursday - 30 min total: run 7 min, walk 3 min. Repeat 3 times
Friday - Complete rest day
Saturday - 30 min total: run 8 min, walk 2 min. Repeat 3 times
Sunday - 60 min total: Brisk walk 60 min
Week 5:
Monday - Complete rest day
Tuesday - 30 min total: run 12 min, walk 3 min. Repeat twice
Wednesday - Complete rest day
Thursday - 30 min total: run 8 min, walk 2 min. Repeat 3 times
Friday - Complete rest day
Saturday - 30 min total: run 12 min, walk 3 min. Repeat twice
Sunday - Complete rest day
Week 6:
Monday - 40 min total: run 14 min, walk 2 min. Repeat twice, then walk briskly for 8 min
Tuesday - 30 min total: run 8 min, walk 2 min. Repeat 3 times
Wednesday - Complete rest day
Thursday - 30 min total: run 12 min, walk 3 min. Repeat twice
Friday - Complete rest day
Saturday - Complete rest day
Sunday - Run 5k!
Good time to run 5k
The best time to run a 5k is now, especially as you now have a great plan for training to run a 5k! Whatever time you finish your 5km run in, give yourself a huge pat on the back for going the distance from couch to 5km in the first place. It's a terrific achievement, and hopefully it'll inspire you to keep on running. 10k anyone?
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