One of the biggest problems for every beginner is where to start, what to do first, and how to train well so as not to cause injuries. What if you want to compete for your first 5k? How to train for a 5k? What are the main things to do? What are the mistakes? All these questions can drive you crazy.
To ease some of the stress and point you in the right direction, I will share 5k training plans and offer some 5k training schedules to prepare you for your first race.
Let’s start with the most popular — the Couch to 5k program. It has gathered many fans worldwide and continues to do so.
What is Couch To 5K?
Josh Clark, a public television producer, created this training program. He was going through a painful breakup in the early nineties and needed a distraction, so he started to do a physical activity he hated – running.
At first, his workouts were painful and annoying – his body hurt all over, and he felt bad. Still, he didn’t give up, which led him to amazing results – Josh started feeling great and enjoying the process.
A year later, Clark’s mother was searching for a physical routine, and Josh suggested she try his training. Still, he didn’t want his mother to suffer like him at the start, so he created a 9-week running program (as told on BBC), where he combined walking and running to make progress more comfortable. He called it the couch to 5k training plan.
Based on his instincts, he created the program. But, as Josh told CNN, he was intuitively using many of the now well-established principles of physiology and fitness regarding physical effort and rest. That is why over 5 million runners successfully use the Couch to 5k plan all around the world.
The plan consists of 3 runs a week with a rest day between each of them. The schedule for each week is different. In general, it involves interval training, the intensity of which increases gradually, which allows the body to adapt as comfortably as possible.
The program works great for all beginners, but you should talk to your doctor before starting if you have any problems with your health.
The program is so effective that the UK National Health Service suggests it as an official training plan for beginners. There are now many variations of this training plan. Still, the basis is the same – you should start with combining activities, and only then can you add or delete some workouts.
How Does It Work?
The start of the program mixes running and walking to prepare your body for more intensive loads and build up your fitness and stamina.
The significant difference between this plan of many others is that it gives you realistic expectations, not overloading you. The first week involves only one-minute runs, which is good because of habit formation — it gives you enough time to get used to new loads (the full program is 9 weeks long).
What Are the Benefits of Couch To 5K?
- The main benefit for beginners is an easy way to improve physical health. You may not run a race, but your wellness will become better.
- You don’t need special running equipment – if you have a pair of good shoes which make your feet comfortable – it is ok. That’s all you need.
- Regular running workouts, like other physical activities, will improve cardiovascular health and lungs. It will also help you to lose weight if that’s one of your goals, especially if you include a healthy diet.
- Running may help increase bone density in some people and protect them from diseases like osteoporosis.
- Regular running reduces stress, which is very useful in our crazy times.
Still, you should understand that this program is not a magic pill – you must make an effort and do it all right.
5k Training For Beginners – Running Guide and Training Plan
How To Work With the Couch to 5k?
First, you should download the app on your mobile device. Then you should plan your route and time of workouts. You should also download the podcasts to help you understand the program’s subtleties. You can find them on the site or iTunes.
That’s it – you just need to follow all the recommendations and not give up.
9 Weeks is Very Long. What Training for a 5k Can I Use Instead?
Following the advice of the Mayo Clinic, you can use this 7-week 5k training plan. It is excellent if you have some experience and want to prepare for your first 5k race.
Running 5k – Complete Training Plan
| Day | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 |
| Monday | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min |
| Tuesday | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min |
| Wednesday | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min | Run/walk 30 min |
| Thursday | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min | Walk 30 min |
| Friday | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
| Saturday | Run/walk 3 miles (4.8 k) | Run/walk 3 miles 3.5 miles (5.6 k) | Run/walk 2 miles (3.2k) | Run/walk 4 miles (6.4k) | Run/walk 2 miles (3.2k) | Run/walk 4.5 miles (7.2k) | Run/walk 5k or Race Day |
| Sunday | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk |
- Week 1. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
- Week 2. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
- Week 3. On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
- Week 4. On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
- Week 5. On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
- Week 6. On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
- Week 7. On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
The Main Mistakes
- You choose a Beginner 5k Training Plan that doesn’t suit you
We have written above different types of 5k plans. You should take the process of choosing a plan seriously and opt for one suitable to your physical fitness and running experience.
The first plan (Couch to 5k), divided into 9 weeks, is not for everyone. It is for people who don’t have any physical activity. But if you have so, you should choose something shorter, like the 7-week plan above.
- You ignore your body’s signals
This is a common mistake for almost all beginners – they want to progress faster, so they ignore fatigue, leading to burnout. If you feel like you need a break, it’s better to rest for a few days than to overdo it and quit. Often beginners who overdo it end up at the doctor’s, dealing with injuries.
- You take very long breaks
If you are tired, you should take a pause, of course. But if you train for a couple of weeks and then decide to rest for a few weeks, you lose your progress. Be consistent.
- You ignore warming up and cooling down
Ok, your main goal is to train for a 5k but remember that you should stretch or do some exercises to activate your muscles before each workout – this will prepare your body for effective training.
To cool down, do some stretching for 5 min after your workout. According to this study, if you skip stretching – you may get blood pooling, increased stress on the cardiovascular system, and even injuries.
- You forget to cross-train and lift weights
Cross-training is essential. You should lift weights, do mobility work, do strength training, and do other cardiovascular activities. This will help your body to adapt better and faster.
What Will Help You Succeed in Training?
- Comfortable shoes and clothes. You don’t need much — just shorts or leggings, a running bra, socks, a running top, and comfortable shoes.
- Add your workouts to your calendar – thus, you won’t forget about them.
- You can put your running program schedule on the fridge. This will be another reminder and motivation to fight anxiety.
- Suggest a friend join you – doing something in a company is always fun.
- Promise yourself a reward after achieving a goal, training for your first 5k.
Wrap Up
If you are a beginner with no experience in physical activity, then Couch To 5K is the perfect program for your preparation. Still, if you have some running experience or you prefer running without apps, you can use our training plan with recommendations.
If you have more valuable tips to add to our guide, please write in the comments below.
