This plan (made famous by CoolRunning.com) will take you from your current fitness level, even if it’s non-existent, to being capable of completing a 5K race.
Remember, before beginning this or any other fitness plan, you should pay a visit to your doctor. It’s important to understand the risks of starting any exercise program, especially if you have not been active for a long time!
If you’re starting from scratch, or coming into this plan with minimal exercise under your belt, don’t worry. This plan combines a slow build up and plenty of rest days in between workouts. This will help you stay on track, provide you with adequate time to recover between runs/jogs.
If this is your first foray into training for a running event, I encourage you to run for a set amount of time, and not be so concerned with the distance. Remember, your goal is to complete a 5K run at the end of the training cycle. Focus on each day independent of each other, follow the plan and you will reach your goal of completing a 5K when it is all said and done.
WEEK 1: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 60 seconds
Walk for 90 seconds
Repeat for 20 minutes
WEEK 2: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 90 seconds
Walk for 2 minutes
Repeat for 25 minutes
WEEK 3: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Repeat the following sequence twice:
Jog for 90 seconds
Walk for 90 seconds
Jog for 3 minutes
Walk for 3 minutes
WEEK 4: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
Walk for 2 and 1/2 minutes
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
WEEK 5
Monday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 5 minutes
Walk for 3 minutes
Jog for 5 minutes
Walk for 3 minutes
Jog for 5 minutes
Wednesday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 8 minutes
Walk for 5 minutes
Jog for 8 minutes
Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 20 minutes
WEEK 6
Monday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 5 minutes
Walk for 3 minutes
Jog for 8 minutes
Walk for 3 minutes
Jog for 5 minutes
Wednseday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 10 minutes
Walk for 3 minutes
Jog for 10 minutes
Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 25 minutes (no walking)
WEEK 7: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 25 minutes (no walking)
WEEK 8: Monday, Wednesday, Saturday
Warmup: Brisk walk for 5 minutes
Workout:
Jog for 25 minutes (no walking)
WEEK 9
Run a 5k event!
Other things you should consider before starting this plan:
- Invest in a proper pair of shoes. They need not be expensive. It’s important that they are comfortable, are not too snug, and have plenty of life left in them. Running in worn out shoes can cause injuries. Injuries can lead to set-backs in training. Since you are probably just getting started you should do everything you can to avoid any setbacks.
- Make time for your workouts. These workouts all take about 30 minutes when you are out the door. Initially, I would recommend setting aside an hour to prepare for and to complete the workout.
- Get plenty of rest. Since your body is not used to exercising, it will require more rest between workouts. Make sure you get at least 8 hours of sleep a night.
- Stay hydrated. Drink plenty of water. Health experts recommend that people who are NOT exercising drink eight – 8 ounce glasses of water a day. Try to get in the habit of carrying around a 12-16 ounce bottle of water with you and drinking several of those a day. Everyone’s water needs are a little different, so you will need to experiment.
- Watch your food and drinking habits. The things you put into your body are the fuel it uses to complete the workouts below. Providing your body with whole grains, fruits and vegetables, and lean proteins will help you perform better. You may want to keep a food journal to help you determine why some days went well and others were struggles.
