All you need in order to begin this plan is some running shoes, around 10-30 minutes of a few days each week, and 10 weeks worth of motivation. Once you’ve started up, then you’ll be able to get off that couch and in shape in no time.

How to Use the Plan

Using the Couch to 5k Training Plan is simple. Just start your training on week 1, and progress through the days normally. In the beginning, you will be doing lots of walking as warm ups and cool downs. Later on, when you’ve experienced long periods of running, you won’t need to walk as much. Around week 6, you’ll stop walking as a warm up. Around week 9, you’ll be done with walking altogether.

The Couch to 5k Training Plan

Tips

• Stretch after every workout to avoid injuries.
• If you start developing an injury, STOP running before it gets worse and take a few days off.
• This is only a rough outline of the perfect plan for you. You can change it as you need to.
• Don’t push yourself too hard when you jog. Go at a comfortable pace.
• Hydrate properly and energize yourself at least an hour before you run.
• Make sure you have the correct running shoes

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Keeping a training log is essential for a runner of any experience level. It is a great place to record you workouts, experiences, and other notes. But, if you want to use them the most effectively, you must know a few things about them.

Why Keep a Training Log?

If you don’t already use a training log, you probably are asking this question. Here are some reasons:

• They can be used as motivation to keep on running
• You can track where your injuries first start
• You can see your prior workouts
• They can remind you of your pacing
• They show you how your fitness level is improving
• You can watch as your mileage grows
• You can record your times for races, tracking your personal records

What Can I Use as a Training Log?

The easiest and most accessible thing to use for your training log is a simple notebook. Of course, this may not be the most organized way. For more organization, you can use calenders for your training logs.

Probably the most useful training logs, however, can be found online. The benefit of these is that you can easily calculate your paces, your weekly, monthly, and yearly mileage, the amount of miles you’ve run in certain shoes, and so on. Online training logs are probably the best choice if you have daily access to the internet. Here is a list of some great online training logs (most of which are free).

• Strands Social Training Log (100% Free with Extra Features)
• Runner’s World Training Log (100% Free)
• Active Trainer Training Log (Free with Optional Paid Premium Version)
• Training Peaks Training Log (Free with Optional Paid Premium Version)

What Should I Put Into a Training Log?

Of course, the main information you should put into your training log is the distance you run. Other things that you should include are:

• Any sort of discomfort that might be an injury
• The time it took to run it
• What time of day you ran
• What you ate before running and when
• Where you ran

This may seem like a lot of information, but most of the time, it is necessary to put. Of course, there is nothing wrong with just writing down how much you ran.

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Slow Down Your Pace

Sometimes, we overestimate the capabilities of our bodies and run faster than we should. Doing this makes our running experience quite unpleasant. If it’s too hot outside, then you’re definitely not going to run your normal pace. Try keeping a comfortable pace when you run. You might be running at too fast a pace. Don’t overdo it.

Start Off Slowly

Starting your run slowly gives your body a chance to warm up for the run ahead. If you start off at too fast a pace, then your going to go to go through quite some discomfort. Try running the first mile a minute or two slower than you would usually do. Your body will appreciate it.

Eat the Right Foods Before Running

One of the main reasons why you might be feeling extremely fatigued during a run is lack of energy. You should have enough of the right foods in you before you start running. About 1-2 hours before going on your next run, try eating a nutrition bar or energy before going off. But, you should make sure that it has a nice carbohydrate and protein content with less fat.

Stay Hydrated All Day

Staying hydrated for the entire day is key if you want to run with more power. You should try having a cup or bottle of water beside you as much as possible, reminding you to take a sip every few minutes. This may seem like overkill, but it actually is not. Water is the most essential thing that a runner needs.

Stretch After Running

Are you plagued by aching muscles after a day of running? Although stretching before running is often thought to help you out, it actually doesn’t. The key to stretching is to do it right after you run, when your muscles are warm and elastic. You will feel much better the next morning when you wake up.

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So, how can you motivate yourself to get from couch to 5k? Well, here are some tips for you!

Write Down Your Experiences in a Training Log

Keeping a training log and writing down your workouts and experiences is very helpful in getting yourself motivated to run. It is a great feeling to watch as your weekly, monthly, and even yearly mileage quickly adds up. Think of it as a game, and your mileage is your score. Try your best to get your score as high as you can! A training log can truly help a lot in getting yourself to run. All you need is a simple calender or notebook.

Remind Yourself of the Health Benefits

There are a huge amount of health benefits of running. All you need to do is keep those in mind whenever you feel like it isn’t worth it. Running is tough, we all know that. But, it will be worth it for everything you gain from doing it. Tell yourself that you don’t want to be an old couch potato who lives a sedentary life. Just check out this article on the benefits of running to see everything that running can do for you!

Take a Break Once in a While

Sometimes, in order to get yourself motivated to run, all you need is a break from exercise. Of course, this will only work if you’ve been running for at least a few weeks. If you restrict yourself from running, you will be so much more enthusiastic about doing it again. This may seem crazy, but you’ll actually WANT to run! Even if it turns out that you don’t, the break will still help you a lot to heal your body from any sore spots or possible injuries.

Set Yourself Some Goals

Whenever we have any goals, our motivation to complete them always increases. This is why you need to set yourself some goals. The perfect goal for any beginner at running would be to run a 5k race. Read this article on Why You Should Train for a 5k to learn why. Also, having a goal to work towards will help you figure out what kind of shape you are in. Some other goals can include:

• To get my weekly mileage up to 20 miles
• To finish a 7 mile run without stopping
• To stay uninjured

You can get the idea. Try keeping your goals realistic to what you can do, as well.

Reward Yourself

Everybody likes to earn a rewards, so they can be great motivation for you to keep on running. Try giving yourself some rewards for every goal that you complete. Rewards for your accomplishments could include buying a new shirt, going out for a meal, or even just a simple day off from running.

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If you aren’t aware, 5k stands for 5000 meters. That is about 3.125 miles.

Most of us are goal-oriented people. The only way we can get work done is by moving towards a goal. Your first 5k race will be that goal. When you cross that finish line, you will feel great, and all that work will have been worth it. If you have a goal like, “to stay fit”, then you will have a harder time fulfilling it. How fit you are is all up to you, it is subjective. There is no one point where you can say that you’ve achieved your goal. If you have a goal like, “Get under 25 minutes in a 5k race”, or “Run my first 5k”, then you will know when you have gotten what you’ve wished for.

Why a 5k race? Why not a 10k or even a marathon? Well, as stated earlier, the 5k is the shortest distance race that can be found, and thousands of them are held all over the country. Being short, it won’t be agonizingly painful for any new runner. It’s the best kind of race for a newbie. Once you’ve conquered the 5k and are thirsting for more, you can move onto bigger and better things, like the 10k or marathon. Or, if you are satisfied with yourself, you could continue your regular training regimen. It’s all up to you.

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