November 5, 2009

Couch to 5K Programs

I truly believe that everyone can get in shape and everyone can run. I know we all will make excuses that you can’t but with a little bit of hard work yes you can. I did not wake up one day and say that I am going for a run and then I ran 5 miles – no way. As a kid I was never athletic. I did not even run my first mile until I went to college and my first mile took a long time to work up to it. I would go to the gym, hop on the treadmill and walk run for 30 minutes or so. I remember the first time I did run a mile on the treadmill. I was so happy.

If you are a never, ever – you have never worked out or it has been a super long time, start slow but start. Here is a super easy to get started. All this involves is 30 minutes. Start with a 5 minute walking warm up. Not a stroll but get those arms and legs moving. Then run for as long as you can, 15 seconds, 30 seconds, 1 minute whatever. Then walk for 15 or 30 seconds or a minute and then run again. Keep this walk-run up for as long as you can. 20 minutes would be great, but if you can only do 5 or 10 minutes then that is a starting point. After you have did your run-walk for as long as you can finish by speed walking until you have hit the 25 minute mark of total workout time (warm up included) finish with a slow walk for 5 minutes and you are done.

Also, don’t worry about how slow you are going. Right now you are getting your body familiar with running. Later in the month we will talk about speed but not now.

Do the above run-walk combo 3 to 4 times a week. As you get stronger increase you running time and decrease your walking time.

Here is a great couch to 5K program. It does start out with runs of 1 to 2 minutes so before you start this program make sure you can run that long.;s=2_3;site=1


CSC said...

This is just what I needed. It's so hard to get started but I remember that feeling of accomplishment when you run your first mile, then 2 and so on... thanks for the inspiration.

Stephanie said...

I agree 100%. I never really considered myself to be a runner, but now I proudly call myself one (even if I am slow). :)

I'm hoping to run in a 5K in December.