The Couch Potato’s 5K Beginner Program
Courtesy of Peter Maher of Irish Runner magazine.
(to download this schedule as a Word Document click here)
So you started off the New Year with the very best of intentions. You’re eating and drinking a bit less, taking more exercise. Your new health plan is going relatively well, but you feel that if you could only get out and jog a bit, well, that would propel you forward. If you haven’t kept up with the gym as you planned, now is a great time to kick-start everything with this 5K schedule.
Running is inexpensive and requires no facilities. Get over the motivation difficulty by bringing other people in on the plan; for any beginner it is very important to take it easy and enjoy the runs.
Walking is not a sign of weakness but a way of increasing the calorie burn and further developing your conditioning. The tough part is getting the gear on - once past the front door it all falls into place! Give yourself the gift of exercise and in no time your body will reflect a new and radiant you.
Week 1
4 TRAINING DAYS THIS WEEK
After years of inactivity it’s important to get the body moving at a very easy pace, to allow the new routine to take hold and not overtax the system, allowing you to enjoy the activity. For some this may seem too easy, but it’s important to know that DOMS (Delayed Onset Muscle Stifness) will begin to affect you, so erring on the side of caution is the right and safe route.
The stretching routines are very important in keeping the body going smoothly. Increase your hydration to account for the extra efforts. Walking is always used as warm up and transition to running,so all runs start with a few minutes of walking to prepare the body.
- Monday 20 Minutes total - Walk briskly, interspersing 2 minute slow jogs as often as you feel able. Full stretch before and after.
- Tuesday Stretch Only
- Wednesday 25 minutes total - After 10 minutes walking, alternate jogging and walking for 5 minutes each.
- Thursday Stretch Only
- Friday 30 minutes total - After 5 mins of brisk walk, jog 5 minutes then walk for 3 and repeat twice. Finish with walking.
- Saturday REST
- Sunday 32 minutes total - Walk 10 minutes to warm up, then jog for 8, walk 3 and repeat twice.
Week 2
4 TRAINING DAYS THIS WEEK
Develop different routes to use this week. If you have not found any training buddies, look out for them; maybe you have seen others in your area who are training alone and at the same time - it’s a great way to keep you on track.
- Monday 21 Minutes total - After 5 minutes of walking warm-up, alternate 5 minute jogs with 3 minutes walking. Repeat and finish with 3 minutes walk, then stretch.
- Tuesday REST
- Wednesday 40 minutes total - After 5 minutes walking warm-up, alternately jog for 10 minutes then walk 2 mins until finished.
- Thursday REST - Stretch after a hot bath to keep your muscles supple.
- Friday 33 minutes total - After 5 minutes walking warm-up, jog for 12 minutes and walk 2 minutes then repeat.
- Saturday rest but stretch well
- Sunday 40 minutes total After 3 minutes walking warm-up, jog 10 minutes with 2 minutes walk and repeat twice.
Week 3
5 TRAINING DAYS THIS WEEK
Now we’re getting into the groove of exercise; after this week, changes will start to appear. clothes fit better, if not looser. your friends will notice how fresh you look and the new energy you are creating will be evident in all your daily activities as they get done with a lot more ease. keep a diary of your activity and maintain good stretching habits. you should feel vibrant and be bounding up the stairs - if not, take it a bit easier.
- Monday 22 minutes total - After 5 minutes walking, jog 15 minutes and finish with 3 minutes walk, then stretch
- Tuesday REST
- Wednesday 35 minutes total - After 3 minutes walking, jog for 15 minutes, then 2 mins brisk walk followed by 10 minutes jog and finish with five minutes walking.
- Thursday REST - Stretch after a hot bath to keep the muscles supple.
- Friday 40 min total - After 3 minutes walking, jog for 20 minutes with 2 minutes walking, then a 10 minute jog and finish with five minutes walking
- Saturday REST - Have a really good stretch
- Sunday 50 min total - After 4 minutes walk, jog 20 minutes with 3 minutes brisk walk, then repeat.
Week 4
4 TRAINING DAYS THIS WEEK
It’s important to look after all the aches and pains that come with this new running schedule. A common complaint is shin splints and knee pain. Address these issues through listening to your body and taking a day or two off if you have overdone the training; also ice therapy is a great friend to any hot spots that develop. By stretching and hydrating and eating a solid energy-based diet you will offset many of the little niggles. Good running shoes, fitted by a specialist, are an obvious but essential piece of equipment that can prevent many issues from cropping up.
- Monday 40 minutes total - After 4 minutes walking, jog 14 minutes then 2 minutes walking and repeat. Finish with 4 minutes walk. and stretch.
- Tuesday REST
- Wednesday 60 minutes total - After 5 minutes walking, jog for 25 minutes, then 5 minutes brisk walk followed by 20 minutes jog and finish with 5 minutes walking.
- Thursday REST - Stretch after a hot bath to keep the muscles supple.
- Friday 50 minutes total - After 3 walk jog for 30 minutes then walk then until finished allotted time.
- Saturday - Walk 5 minutes jog 5 minutes walk 5 minutes stretch and feel proud that you have the training completed.
- Sunday REST - Have a really good stretch. Get your gear ready for Race Day and plan the post-race party to celebrate your first 5K.
RACE DAY
Enjoy the day and have fun. Don’t worry if you feel you have not completed the training; the crowds and the motivational power of the event will be enough to bring you home. Smile as you cross the finish line!