One of my best friends, Betsy, asked me today to help her set up a running plan. She wants to start running, but isn’t sure how to get started. I simply told her, “you just start and know it’s going to be hard, but you keep going.” fromcouchto5k.com posted this 10 week training plan:
The Couch to 5k Training Plan
Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
1 | 5 min walk 2 min jog 5 min walk |
Relax! | 5 min walk 2 min jog 5 min walk |
Relax! | 5 min walk 3 min jog 5 min walk |
Relax! | Relax! |
2 | 5 min walk 3 min jog 5 min walk |
Relax! | 5 min walk 4 min jog 5 min walk |
Relax! | 5 min walk 5 min jog 5 min walk |
Relax! | Relax! |
3 | 5 min walk 6 min jog 5 min walk |
Relax! | 4 min jog 5 min walk 4 min jog 5 min walk |
Relax! | 5 min walk 7 min jog 5 min walk |
Relax! | Relax! |
4 | 5 min walk 7 min jog 5 min walk |
Relax! | 5 min walk 8 min jog 5 min walk |
Relax! | 5 min walk 9 min jog 5 min walk |
Relax! | Relax! |
5 | 5 min walk 9 min jog 5 min walk |
Relax! | 6 min jog 5 min walk 6 min jog 5 min walk |
Relax! | 5 min walk 10 min jog 5 min walk |
Relax! | 5 min walk 11 min jog 5 min walk |
6 | 5 min walk 11 min jog 5 min walk |
Relax! | 13 min jog 5 min walk |
Relax! | 15 min jog 5 min walk |
Relax! | Relax! |
7 | 15 min jog 5 min walk |
Relax! | 8 min jog 5 min walk 8 min jog 5 min walk |
Relax! | 16 min jog 5 min walk |
Relax! | 17 min jog 5 min walk |
8 | 17 min jog 5 min walk |
Relax! | 18 min jog 5 min walk |
Relax! | 20 min jog 5 min walk |
Relax! | Relax! |
9 | 20 min jog | Relax! | 12 min jog 5 min walk 12 min jog |
Relax! | 24 min jog | Relax! | 25 min jog |
10 | 25 min jog | Relax! | 27 min jog | Relax! | 30 min jog | Relax! | Race Day! |
Check out this website. It’s the most helpful I have found and I think the plan given is realistic. Start moving!
Betsy
January 31, 2011 at 6:26 pm
Nervous and Excited. Love you Big Sis!!!!!
running4yourlife
January 31, 2011 at 6:54 pm
I’m so excited you’re going to try! Let’s get more people interested…. 5k April 19th for Youth Villages?!?
Brooxie
February 3, 2011 at 5:27 pm
I’ll do it! 🙂
running4yourlife
January 31, 2011 at 10:48 pm
Oh, and “Relax!” should really mean cross train/strength train 🙂
Betsy
February 2, 2011 at 3:26 pm
Ok Gotcha!! CANT WAIT!! im recruiting more people!
Ruth
February 21, 2011 at 5:49 pm
This is great! Just what I neede!