Are you ready to start your journey towards completing a 5k run? Look no further! We’ve got you covered with an 8-week training plan that will take you from your couch to the finish line in no time!
Week 1
Start off slow and steady with a mix of walking and jogging. Aim for a 30-minute session with a ratio of 5 minutes walking to 1 minute jogging. Repeat this process until you reach the 30-minute mark.
Week 2
This week, aim for three 30-minute sessions with a ratio of 4 minutes walking to 2 minutes jogging. This will help with building up endurance and strength slowly but surely.
Week 3
It’s time to increase the intensity of your running. Aim for thirty minutes of running with only brief walking breaks in between. Aim for 3-5 minutes of running and then a 1-2 minute walking break to recover. Repeat until you hit 30-minutes. If you feel you need to take more walking breaks, that’s okay. Be patient and work at your own pace.
Week 4
This week aim to the run/walk interval to 3:1 running to walking. Your goal is still to run for 30 minutes but reducing the time walking now will help build your strength, cardiovascular endurance and overall running confidence.
Week 5
You have made it to week five and this week it’s time to get serious. Increase the duration of your runs up to 40 minutes booking in breaks in between to walk for 1-2 minutes. Aim to reduce the number of breaks as your running confidence builds.
Week 6
This week the goal is to get your running sessions up to forty-five minutes maximum. Walk break around 1-2 minutes is fine but no more than that. Complete a session every other day to give your body and mind the time they need to adapt and regain energy.
Week 7
The finish line is in sight! This week, running for 50 minutes is your target with shorter walk breaks. This week you lift your running game, taking a disciplined approach to both your training and nutrition.
Week 8
This is it! Your final week, and it’s time to run your 5k. You’ve put in the work; you’re prepared for this. Focus on pacing yourself. No need to rush, just make it to the finish line.
So there you have it! With this simple 8-week couch to 5k training plan, you’re sure to feel confident and strong as you cross that finish line. Just remember to take your time and build up your endurance gradually, and you’ll be a 5k runner in no time!
