Couch to 5k
There are many Couch to 5k running apps in the app stores that you can download and have a personal trainer that talks you through and keeps you motivated.
Just because you don't run, doesn't mean you can't run. Couch to 5k is a running program designed to get you off the couch, as a total beginner, to running 5k (or 30 minutes) within 8 weeks.
The plan will get you out running 3 times a week, choose days that work for you, but try to have rest days in between runs.
If you find a week particularly difficult or just feel, for any reason that you need to repeat it, maybe you just simply enjoyed the week, this is absolutely fine. The idea is to get you running comfortably, and have fun!!!
So what's next?
5k is in the bag and now you need a new challenge...
So, you've finished running Couch to 5k, or you are already a runner who is running 5k and are looking for a further challenge. This plan is designed to get you running comfortably from 5k to 10k in 6 weeks. As with Couch to 5k, feel free to repeat any difficult weeks and complete the plan at your own pace.
Tips for successful run training
- Warm up and cool down to avoid injury.
- Pace yourself, you don’t need to sprint off in your first session.
- Find some like minded friends to train with to keep you motivated and encourage each other.