If you want the most effective 5K training plan that will get you started on a running program, then welcome to the Couch Potato to 5K Training Plan.
The 5k Training plan has been put together so anyone can go from sitting on the couch to running a 5k race in just 9 weeks.
Take it from me, there are many people who get off to a great start but simply fail to follow it through.
With the Couch Potato To 5k Training you simply take one day at a time.
Taking your time to gradually ease into the 5K training program is the most effective way to get started and stay on track.
Anyone can follow this plan
The couch potato to 5k training plan starts you off slowly by alternating you’re walking and running over short distances.
What you find is that over the course of the 9 week training program you will gradually build up your level of fitness and so that by the end of the 9 week training plan you are able to run for a full 30 minutes.
It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back.
Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out.
Just remember there is no pressure to go any faster than you’re able. In fact, it is suggested that you should repeat a week at any time if needed and you should only move ahead when you feel you’re ready.
So just how much time does it take each week?
The amazing thing is that it should only take about 20 or 30 minutes each session, just three times a week.
In fact that just happens to be almost the same amount of effort for exercise that is recommended by a number of studies for optimum fitness.
This program will get you running 5K in 9 weeks.
The important thing is that you space out your training days throughout the week which will give yourself a better chance to rest and recover between efforts.
Avoid the temptation to go running too fast, it is better that you wait until your bones are stronger and your body is fitter. Just concentrate on gradually increasing the time or distance of your run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance.
It won’t make any difference, they both work just as well, so you simply choose the option that seems easiest for you to follow.
If you decide to go with the distance option, and you don’t have a way of accurately measuring the distance, just use your better judgement. It’s not all that important to have the distances absolutely exact.
One last tip, before you set out on your training, make sure to precede each session with a five minute warm-up walk or jog.