Couch To 5K: A Beginners Guide To Running 4 Week Plan
So you signed up for a 5K? Congratulations! That’s awesome that you have begun your running journey. Starting your running journey isn’t easy though. You may be frustrated that you cannot make it down the block without stopping.
Instead of being frustrated with yourself, look at it as an opportunity to do something new and have a great experience. A majority of the running journey is in the training and is capped off with the events that you sign up for.
Lets begin the guide on how to go from the couch to your 5K.
Week 1
| Day | Activity |
| Monday | Rest or cross-train |
| Tuesday | Warm-up: 5 min walk, 4 min run / 1 min walk, repeat 5x, Cool-down: 5 min walk |
| Wednesday | Strength training (core and lower body) |
| Thursday | Warm-up: 5 min walk, 5 min run / 1 min walk, repeat 4x, Cool-down: 5 min walk |
| Friday | Rest |
| Saturday | Warm-up: 5 min walk, 7 min run / 1 min walk, repeat 3x, Cool-down: 5 min walk |
| Sunday | Rest or cross-train |
Week 2
| Day | Activity |
| Monday | Rest or cross-train |
| Tuesday | Warm-up: 5 min walk, 8 min run / 1 min walk, repeat 3x, Cool-down: 5 min walk |
| Wednesday | Strength training (core and lower body) |
| Thursday | Warm-up: 5 min walk, 10 min run / 1 min walk, repeat 2x, Cool-down: 5 min walk |
| Friday | Rest |
| Saturday | Warm-up: 5 min walk, 12 min run / 1 min walk, repeat 2x, Cool-down: 5 min walk |
| Sunday | Rest or cross-train |
Week 3
| Day | Activity |
| Monday | Rest or cross-train |
| Tuesday | Warm-up: 5 min walk, 8 min run / 1 min walk, repeat 3x, Cool-down: 5 min walk |
| Wednesday | Strength training (core and lower body) |
| Thursday | Warm-up: 5 min walk, 10 min run / 1 min walk, repeat 2x, Cool-down: 5 min walk |
| Friday | Rest |
| Saturday | Warm-up: 5 min walk, 12 min run / 1 min walk, repeat 2x, Cool-down: 5 min walk |
| Sunday | Rest or cross-train |
Week 4
| Day | Activity |
| Monday | Rest or cross-train |
| Tuesday | Warm-up: 5 min walk, 15 min run / 1 min walk, repeat 2x, Cool-down: 5 min walk |
| Wednesday | Strength training (core and lower body) |
| Thursday | Warm-up: 5 min walk, 18 min continuous run, Cool-down: 5 min walk |
| Friday | Rest |
| Saturday | Warm-up: 5 min walk, 20 min continuous run, Cool-down: 5 min walk |
| Sunday | Rest or cross-train |
Tips for Success
- Listen to Your Body: Encourage participants to listen to their bodies and rest if they feel any pain or excessive fatigue.
- Stay Hydrated: Ensure they stay well-hydrated, especially on running days.
- Nutrition: Advise on balanced nutrition to support their increased activity levels.
- Proper Footwear: Emphasize the importance of running in good-quality, supportive shoes.
- Consistency: Encourage consistency in following the plan for best results.
For a printable version of this training plan. Look below:
