Ready To Launch Your Running Career? Here’s The Method That Works.

Fall Is The Best Time To Embark On A Running Career

Are you ready to begin your running career? Late summer and early fall is the perfect time of year to set a goal to make your dream of running a 5K a reality.

There are several programs that will help you move from the so-called couch to running a 5K race within a few weeks.  If you adapt one of these programs and stick with it you will be off and running in no time.

Your running career starts today!

Couch to 5K = Dream To Reality

I am launching the third annual Couch to 5K Program at work.  Each year it a successful program because it gives people – that have been entertaining the thought of running a 3.1 mile race – the opportunity to get from where they are now to that goal in as little as nine weeks.

The success stories with the Couch to 5K Program never end.  Each year at the end of the program I have employees send me their pictures wearing the medals they were awarded at the end of the race.  They tell me about the joy and pride they felt as they crossed the finish line, and each and every one of them tell me that they are looking for the next race to sign up for.

So what do you need to do to get off of the couch and into a 5K competition by October?  Follow the Cool Running Couch to 5K Program (outlined below).  It starts with three very doable workouts a week that alternate walking and jogging.  As the program progresses the walking decreases and the jogging increases. At the end of nine weeks you are conditioned to jog the duration of the race.

*Tip 1 – Find a 5K to sign up for to compete in before you start the program.  This will provide motivation and you will be fully prepared to participate on race day.

*Tip 2 – If you have to miss a workout, or are not able to do the full running segments, modify so that you can be successful.

Here’s the workout schedule for the next nine weeks:

Nine Week Workout Schedule Based On Cool Running’s Couch To 5K Program

Week 1

Workout 1 – Brisk 5 minute warm-up walk then; alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 1

Week 2

Workout 1 – Brisk 5 minute warm-up walk then; alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 1

Week 3

Workout 1 – Brisk 5 minute warm-up walk, two repetitions of the following:  Jog 200 years (or 90 seconds); walk 200 yards (or 90 seconds); jog 400 yards (or 3 minutes).
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 1

Week 4

Workout 1 – Brisk 5 minute warm-up walk then;  Jog ¼ mile (or 3 minutes); walk 1/8 miles (or 90 seconds); jog ½ mile (or 5 minutes); walk ¼ mile (or 2 ½ minutes); jog ¼ mile (or 3 minutes); walk 1/8 mile or 90 seconds; jog ½ mile or (or 5 minutes).
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 1

Week 5

Workout 1 – Brisk 5 minute warm-up walk then; jog ½ mile (or 5 minutes); walk ¼ mile (or 3 minutes); jog ½ mile (or 5 minutes); walk ¼ mile (or 3 minutes); jog ½ mile (or 5 minutes).
Workout 2 – Brisk 5 minute warm-up walk then; jog ¾ mile (or 8 minutes); walk ½ mile (or 5 minutes); jog ¾ mile (or 8 minutes).
Workout 3 – Brisk 5- minute warmup walk then; jog two miles (or 20 minutes) with no walking.

Week 6

Workout 1 – Brisk 5 minute walk then; jog ½ mile (or 5 minutes); walk ¼ mile (or 3 minutes); jog ¾ mile (or 8 minutes); walk ¼ mile (or 3 minutes); jog ½ mile (or 5 minutes).
Workout 2 – Brisk 5 minute warm-up walk then; jog 1mile (or 10 minutes); walk ¼ mile (or 3 minutes); jog 1 mile (or 10 minutes).
Workout 3 – Brisk 5 minute warm-up walk then; jog 2-1/4 miles (or 22 minutes) with no walking.

Week 7

Workout 1 – Brisk 5 minute warm-up walk then; jog 2.5 miles (or 25 minutes).
Workout 2– Repeat Workout 1
Workout 3– Repeat Workout 2

Week 8

Workout 1 – Brisk 5 minute warm-up walk then; jog 2.75 miles (or 28 minutes).
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 1

Workout 9

Workout 1 – Brisk 5 minute warm-up walk then; jog 3 miles (or 30 minutes).
Workout 2 – Repeat Workout 1
Workout 3 – Repeat Workout 2

Workout 10

Run Your 5K and get your picture taken with your medal.

My Co-woker (on the left) after completing the C25K program.

Sign Up For Weekly Tips

Would you like to receive a tip each week via e-mail that will provide information about running and help motivate you to stay on track with your Couch to 5K Program?  If you would, please send me and e-mail to K_Stefaniak28@yahoo.com and just say “Sign me up for C25K tips.” You will receive one e-mail per week with a motivational tip to help you be successful with your goal.