Your Couch to a 5K Training Plan

Everyone has that neighbor or friend who is a runner. They make it look so simple, racing by in all kinds of weather, gliding through local races and completing marathons. Even if you don’t consider yourself an athlete, have you ever thought, “Maybe I can do that?”

Not just maybe – you can. Running isn’t easy but it’s also not as difficult as you might think once you set a goal and develop a training schedule. Some people decide to train for a 5K race, which is 3.1 miles, and can make it from the couch to the starting line in as little as two to three months, according to some fitness experts.

“I love it,” said Jeff Dengate, Runner-in-Chief for Runner’s World, when he learns about people ready to start a 5K training plan or other running program. “It means they are becoming one of us.”

Before starting any exercise program, people should first see their doctors, especially if they have any history of heart problems. Eating a healthful diet also will help you get in shape.

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Your Couch to 5K Training Plan

Start Slowly, Build Slowly

Dengate has been a runner for decades and completed 33 marathons. For novice runners preparing for a 5K, he estimated it can take between eight to 10 weeks to get in shape. “It can be intimidating,” he said, starting a training regime. Start slowly, be consistent and don’t get discouraged, Dengate advised. Track your daily runs on a phone or watch.

Those taking up running have plenty of company; running increased during the pandemic and numbers are continuing to grow, said Dengate, with 5K races among the most popular. “Some big road races are selling out in advance,” he added.

The first few training runs could last about five minutes each, Dengate continued, but then build two runs per week into your schedule and cross-train two days per week.

“After the first few runs, after a week or two, you are going to feel tired,” Dengate noted. “By the third week, you could be running seven minutes.” He cautioned that some people do too much too soon and get tired or injured. In a few weeks, you should build up to running four or five days a week for 20 minutes at a time and continue from there, he added. “If you get discouraged, recall a great running day you had, and it will trick your brain into a happy moment.”

Be Consistent, Set Targets

Michael Vaiano, a physical therapist at The Schwartz Institute, stresses the 10% rule – don’t do more than 10% of exercise than you did the previous week. He has treated runners who pushed themselves too hard and hurt themselves not long before a race, Vaiano added.

“It is important to set goals and slowly meet goals, which hopefully leads to healthier lifestyles,” Vaiano noted. And running is not the only necessary training. “It’s important to not only slowly increase your running volume, but also stretch your calves, knees and hamstrings; you can do calf raises and squats to strengthen your glutes,” he continued.  After running, do an appropriate cool down phase. “Walk about one-quarter of a mile to reduce your heart rate.”

Consistency is the most critical component of a successful running program, according to Dengate. Block out time for running on your calendar to make it as important as every other commitment. “If you get out and move five days a week, you will see gains,” he continued. “Think of running more as a treat than a chore: ‘I get to go for a run!’ It’s not something you have to do. This flips your brain.”

Training for a single road race also could transform a couch potato into a running fan. “Completing a race gives people a good sense of accomplishment,” Vaiano said. “And often it’s a springboard to a healthier lifestyle, since they already have been training.”

For more running tips, from wearing the proper gear to keeping up the habit, listen to Dengate and Vaiano in episode 14 of our podcast, Merging Into Life: Running 101.

Have you ever trained for a road race or other athletic event? What was the most important part of your training? Share you tips in the comments below.

Any new exercise routines should be approached with caution. Consider your physical limitations and always consult your doctors.