Go from couch to 5k in 6 weeks.
July 13, 2006 by Liz Lewis
Filed under Greatest Hits, How To, Running, Your Body
This is how I did it:
(In almost 7 steps)
Step 0) Get shoes that fit.
This is really important. It will help keep you motivated and prevent injury. Either read this or go to a running specialty store and ask for help.
1st) Pick a 5k and Sign up (Or have your wife pick one and sign you up.)
People may think this is an odd step to list, “Of course I’m going to sign up!” Maybe, maybe not, but if you take this step it will help motivate you to get out there and run a bit. Also, the picking of your first event is very important. If it’s your first 5k, then I would pick one that is a run/walk. I think many people’s greatest fear in doing a race is coming in last. Well, if it’s a run walk, and you run at least part of it, then you’ll beat the walkers. I know that this was my main concern when I did my first 5k.
2nd) Come up with a plan.
That’s why your here, right? Assuming you’re going from couch to 5k, we’ll set a very easy to hit goal pace of 10 minutes per mile. This means your 5k should take you about 32 minutes if you never walk. (I think my first one took me 34 min., which I’ve slowly whittled down to 29:38 over the course of a year of very light training.)
Set the goal time of 30 minutes as the length of your longest run in the 5th week and work up to it from there. If you’ve never run before, consider something like this:
Week 1:
- Mon. 5 min run with 5 min cool down (start small, more on this later)
- Wed. 5 min run with 5 min cool down (Your cool down can always be a 5 min walk)
- Fri. 10 min run, cool down
Week 2:
- Mon. 7 min run, cool down
- Wed. 7 min run, cool down
- Fri. 15 min run, cool down
Week 3
- M: 12 min run, cool down
- W: 15 min run, cool down
- F: 20 min run, cool down
Week 4
- M: 15 min run, cool down
- W: 18 min run, cool down
- F: 25 min run, cool down
Week 5
- M: 20 min run, cool down
- W: 25 minute run, cool down
- F: 30 min. run, cool down
Week 6
- M: 15 min run, cool down
- W:20 min run, cool down
- F: 10 min run, cool down
- Sat/Sun. Go race!
3rd) Execute your plan.
Ah this is where our path to hell is paved as our lonely plan sits in the corner, ignored and purposely forgotten. Well, nobody puts Plan in the corner!
The way I was able to (mostly) get around my laziness was to set myself a reward for reaching my goal. Sure you get a t-shirt or some cheap medal for completing what ever race you entered, and don’t get me wrong: I’m all about race t-shirts, but I needed something more to get me through that first one. Promise your self a personal accomplishment prize. Mine was new running shoes. I have a minor obsession with ugly running shoes, so this worked out great. Just pick something you want (that you can afford) and then keep your eyes on the prize!
Another important part of this step is to not let yourself get down if you fall off the horse. It’s OK to miss one workout. Move it to another day! We’re only talking three days a week here. It’s easy to move one or two of the days. Just try to make sure you still have your recovery days in between. Especially when you first start. more on this in step 4.
4th) Start slow.
Ok, once you get out there make sure you take it easy, especially the first two weeks. Stretch often. If something’s especially sore: ice it. The start of my running got derailed twice. Both times it was the same thing: shin splints. Those are no fun.
You see, I would get out running and be having a good time. It’s fun to run, sometimes. I hadn’t remembered this since I was a kid so I would get excited and run too fast or for too long and hurt myself. I also didn’t properly stretch or cool down. These are always necessary, but much more so for when you start out.
So stretch, don’t be afraid of a walk break if you need one, cool down, and stretch some more.
The amazing thing about our bodies is that they will heal themsleves from abuse like running. They’ll come back better, faster, stronger! But you have to give them a chance.
5th) Diet.
Don’t go on a diet, just pay attention to what you’re eating. Chances are, when you start running, your appetite will increase. Don’t let that increased intake be ONLY junky snack foods. If you do eat lots of carb-y stuff try and do it before a run. I like to eat half of a granola bar or something in the morning before my runs. Afterward: A cold glass of milk is awesome to drink because it is protein and calcium rich. Get some chocolate milk so it’s a treat if that’s your thing. (It’s definitely mine.)
Eat proteins: it will fill you up more than sugar and carbs to satisfy your growing appetite, plus it will help you build your muscles. You’ll see incredible amounts of growth right when you start any new exercise; exploit this!
6th) Show up on race day no matter what.
A lot of people blow this. Don’t be scared! You can do it. Even if you didn’t hit your training exactly, you can do it. I’ve entered plenty of races where I didn’t quite live up to my training regimen, and I was able to do it. Some call it a race day high; I know I get one. It’s also a lot of fun to be part of something with a lot of other human beings and the rush will give you a boost once you get going.
Another thing is, hopefully, you picked a walk-run, so you’ll be in the middle of the pack. If you’ve got some walkers behind you, this should make you feel better. It makes me feel better, anyway. I will tell you that I’ve been passed by a speed walker in a 5k while I was running. At least I had no where to go but up!
There’s also usually some fun stuff after a race, like a food tent. This has been my favorite part of many a race. It’s also a great place to meet like-minded folks and maybe sign up for your next one…
7th) Pick up your shirt; congrats.
[tags] 5k, training, running, race, schedule [/tags]
So….Did you win? And how do you deal with assinine questions like this from people who can’t fathom why anyone would run a race just for fun (let alone pay for it)?
1st) No, I did not win, but I didn’t walk: I ran the whole thing, which was my goal.
2nd) I answer them honestly.
Then you “won”. You accomplished what you set out to do.
It sounds so easy when reading it on the screen.
I feel like it’s going to be another thing all together once I have my shoes laced up and go out for my first run.
I’m going to give it a shot though.
Thanks for inspirational post!
So I am guessing by your family’s professions that you are not 221lb @ 5′6″
For someone like this (umm, my friend wants to know), how would you recommend starting out? I, umm He/She, used to love running when I, umm he/she was younger and in shape and would love to start again.
No, I\’m 5\’10\” and weight 208.
I would recommend your bud start slow. Nothing will discourage a new exercise routine like an injury. Trust me, I know. You want to always try and push yourself when you workout, but there is a difference between \\\”hard\\\” and \”painful\”. Listen to your body and always stretch, warm up and cool down.
When I started running I started with 5 minutes, three days a week. I also took plenty of walk breaks. I just gradually increased from there. The rule of thumb is never increase your mileage by more than 10% in one week. Another good safe gaurd against this is always run for time, not mileage when you\’re starting. Especially if you\’re starting with 5 minutes, you can run 5 out (like away from your house in one direction) and then just walk back.
That was kind of ramble-y but I hope it helps.
Step 0 – Yup, I went to a specialist store and I’ve never had so much attention paid to the way I walk. That said, left with shoes I trust.
Step 1 – I’m currently without a goal and I’m feeling lost. I agree with you. Sign up for a race … and after than sign up for another…
Step 4 – Again … there’s nothing wrong with walking.
Step 5 – The people I run with go to the pub after a race. It is very unhealthy, but very amusing (and a cheap way to get drunk).
May I add another step? Get a running buddy. Running on my own is so much harder than running with someone. Run alone and it’s just too easy to give up. Run with a friend and you have to let them down to give up.
This was a hilarious article/blog entry, etc. I can relate. I ran 2 years of track in junior high so I feel that qualifies me as a potential runner the rest of my life. I really love the laid back, newbie-friendly tone, Wade. I decided I needed to start exercising more faithfully and, just like you suggested, I signed up for a race that was three weeks away. I know, pretty quick for someone with very little strenuos exercise. Well, the three weeks was really two(I guess my math has been suffering lately as well as my level of physical fitness) and here I am with just over a day to go. I am surprised at my progress but half expecting/bracing myself to be the last “runner” at the run/walk on Saturday.
I was going to run the whole 3.1 tomorrow. I will gladly take your advice and save that for Sat.
Thanks again, Jennifer
The difference decent shoes make is astonishing. I’ve just started a couch to 5k plan and week one was painful – because of old shoes. I went to a real shop, and they examined how I ran and recommended a great pair of shoes with good arch support for me. Very happy now.
hello all, anyone have any suggestions for a 290lb male to get started, who works out regularly, but has powerlifted, played rugby and soccer and basketball since highschool, but wants to add running races to his list of activities
Mike,
I love 3 Weeks to a 30 minute Running Habit @ about.com
You can start at any pace. The first day you do something like run 1 min walk 1 min. By day 21, you run 5 mins and walk 1 min.
After that they have follow-up programs to increase pace or distance.
Milk is a *very* bad idea to drink after working out. Your body will curdle it. Instead, water and sports drinks are a better bet, or a supplemented drink (like “protein shakes” without the milk). Otherwise, you might get sick and taste milk a second time.
I think the hardest part for me has been leaving the couch. And like previously said. It is hard running without a buddy because then you have no inspiration to wake up (my case) or go at all.
Konraden: NO.
This is an old wives tale, at best, and makes no sense physiologically. People come in to the ER all the time saying that they didn’t give their kid milk because he had a fever. This is also ridiculous. Why would the milk curdle at 105 degrees (not that you should even be this warm at the end of a workout unless you give yourself heat exhaustion) when it doesn’t at 98.6 degrees? Being concerned about milk curdling in your body is just wrong.
Erik/Konraden: sort of. Milk is a really bizarre recovery drink and I would definitely not recommend it to anyone after a workout. The only think you really need after a (relatively speaking) short run is water. If you’re running for more like 45 minutes or an hour then it’s more important to get carbohydrates (sugars) which you can get from most sports drinks but otherwise all you really need is to rehydrate and water does a good enough job of that.
Most sports drinks are good because they include electrolytes (magnesium, sodium, and two others I can never remember) which you sweat during exercise (and so need to be replenished) and which makes its composition closer to what’s already in your bloodstream (and so it’s more readily absorbed than water). They also usually include carbohydrates (which your body synthesizes into glycogen which is basically the available energy stores in your muscle). You don’t need protein after 30 minutes of running. Whether your body responds favorably to it would probably depend more or less on the person, but generally speaking you need to 1) rehydrate and 2) maybe (if you’ve expended a significant amount of energy which I ballpark as being the same question as “did you run for about an hour or more?”) replenish carbohydrates. Chocolate milk is probably loaded with fat and that really won’t help. Orange juice or gatorade are what I use and recommend.
But whatever a person wants and what makes them *feel* best is probably fine.
Patrick,
No argument from me there. I was only responding to the bit about curdling, not suggesting that milk is the best (or even a good) recovery drink.
5K. hahahaha. Now you really have to prepare for that!!!!
A good recovery drink is called Endurox. Let me tell you, after taking it for a week, you’ll start to feel great the next days after taking it. I use to take it to recover from 10 miles, and hill training for Cross Country.
Unfortunately, this article is reinventing the wheel:
Coolrunning.com has had a great Couch to 5K article with more detail for quite a while.
To all those asking about suggestions for people who are much heavier – I would suggest rather than taking a look at a blog and asking people you don’t know anything about at all — check with a doctor. At the very least look at some of the plans created by doctors for people in your situation. I get Runner’s World and they have articles on this almost every month. Go check that out in a library.
Running is a great exercise. It is also high impact and can lead to great injury. It is very much worth the time and effort to get expert advice.
I like this blog post as it advocates action. And it is inspiring because it is someone who got up off the couch, set a goal and met it. I would just recommend pairing that inspiring story with solid information from people who make a living around helping people run and exercise well.
Milk curdling? I’d be surprised if it didn’t. If you squirt some vinegar (mild acid) in milk, watch it go. Just imagine what happens when milk hits your stomach (very strong acid in there).
Point is, it’s _meant_ to curdle in your stomach. First step to stripping down the molecules before bouilding more of you.
Love your workout plan AND the whole ‘reward yourself with chocolate milk’!!
I’ve been trying to build up to run the full 5K since end of April. Not there yet but going at a much more relaxed pace with interruptions. My final interruption should conclude this weekend thus I have the liberty to train more extensively and your plan is a far better fit. I have done the run 1 minute, walk 2 minutes, run 1 minute… blah blah… it doesn’t build up the lungs and endurance as well as I’d like and when beginning this with a weight challenge it actually seems counterproductive in that stamina is a long ways coming.
I’m going to try your plan as I like its aggressiveness and the breaks between sessions.
Thanks much for sharing!
I am totally going to start this. I’ve always wanted to start running and it seems pretty basic and something I can handle. Thanks for this!
I will give it a try\
Thanks
I have started this and am onto the week 2 portion of the program.
Going from being a desk-jockey to runner is not that easy if you are out of shape though. I did the first week over a 2 week period, pushing myself slightly harder than the plan says by doing a total of 15 minutes running and 15 minutes walking. I was then easily (!) able to do the 10 minutes of running on the final day.
I will try to stick to the plan now and see what happens. It’s easy to push yourself too far though and get an injury – so you need to be conscious of that too.
Thanks for getting me off my ass!
I have started this schedule and everything is going well so far but, what I am wondering is how do I follow it up? When the 6 weeks are over what do I run to keep it up?
Thanks
I am also going to try this new era of being healthy. I am 33 years young and looking forward to the first 5 minutes of hell!!……
I am twelve weeks post surgery (colon cancer) and have signed up for a sprint triathlon this next Spring. A few weeks ago, I started running again…nothing major, just slow jogging. I am cleared for gradual training by my doctor…and also hovered over by a personal trainer every time I step into the gym.
There is a 5K at my alma mater in four weeks. I’ve signed up. Even though I will probably be the last person over the finish line…I am doing this for two reasons: I really loved to run before my surgery and excercise is a darn good way to keep the cancer from returning.
Oh, and I really really want to see my fellow alums faces as I blow by them in the race! Wishful thinking…but hey, everyone needs a goal in life!
I LOVE this plan. I have read many including the one on about.com. This one seems to fit my needs a lot more. Thanks for the post. I can’t wait to start my 2nd 5K and, hopefully, this time, finish at a quicker pace.
I started yesterday with 10 minute warm-up, 5 minute jog and 10 minute cool down. will do the same tomorrow.
I already started this for like a month and i’m feeling really good. I have lost weight too. I can run 3 miles in 21 minutes. The reason why i started this is because i’m getting old i don’t really want to get older and not be able to move. I’m looking foward for a race. My kid is my ispiration.
Okay so I will be a freshman next year(in highschool) and im trying to decide wether to stay with cross country or not. its getting bumped up to about 5-6 miles a day,and 3.1 miles for a race…and i would do it in a instant, except for the fact that my summer has been so busy…camps vacations ect… that i havent been able to train NEAR as much as I should….IM STUCK!!!!! annnnnyhow… this sounds like a good plan i may tweak the times and make them a little longer, but for not training much sense track season… it looks great!
I ran my first 5K last month…finished it (YEAH!) in 36 minutes, which I am trying to decrease. My question is this…the next one is at 7PM in the evening. What should I eat throughout the day to ensure that I have energy, but am not overly full?
*VERY IMPORTANT*
It may be tempting on race day, with you all hyped up, to try to start near the middle or middle front of the pack. It’s best not to do this. Your focus for training has been finishing. There is plenty of time for you to get better in the future and no need for you to get in the way of faster running that are going for a personal best.
I just registered for my first 5K, a Turkey Trot Thanksgiving morning.
I started training last week with five minutes of jogging followed by five minutes of walking; my training sessions last for about 40-45 minutes since I anticipate a finishing time of 45 minutes for this Turkey Trot. My goal is to be able to jog 10 minutes by the end of this week, 15 by next, 20 the week after, and so on.
Instead of luck, wish me perseverance.
Just wanted to let you know that I have been doing this running plan and have been able to hit each of the week’s runs. I have never been a runner and am looking forward to my first 5K in two weeks! Thanks for the information!