BACKGROUND

Running has always been one of the most efficient ways to burn calories. Running is also one of the cheapest ways to get started with exercising. You don’t need to invest in a gym-membership or buy a fancy bicycle to get started. All you need is a (cheap) pair of running shoes and a place to run.

GETTING STARTED

Anyone can run. Even if you haven’t exercised since childhood. Even if you cannot run continuously for 30 seconds even. All it takes is about 9 weeks for you to get from a “couch state” to running continuously for 5 Kms. It might sound hard to believe, but it is possible. I followed the plan that I am going to describe and got from a couch-potato state to completing my first 10K race within a span of about three months.

SIGN UP FOR A RACE

I have always found that I am more motivated when I have a goal in sight. You may be sufficiently motivated, but for most of us if there is a time-bound goal to achieve, we are more likely to stick to our training plan. With this in mind, I would urge you to look out for a 5K or a 10K race roughly three to four months from now. Sign up right now, even before you start training. You would then have a target in sight and you know that you have to work hard in order to finish the race.

COUCH TO 5K PROGRAM

Nine weeks, three workouts a week for 30 minutes each. That’s what it takes to get you from the “couch” to running non-stop for 30 minutes. Here is a description of the plan week by week. You should do all the “running” described below at a very slow pace. A rule of the thumb is that if you are not able to have a conversation while “running” then you are going too fast. Always remember to stick to a “conversational pace” while following this plan.

WEEK 1

1) Five minute warm up walk.
2) 60 secs run followed by 90 secs walk. Repeat 8 times for a total time of 20 minutes.
3) Five minutes cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 2

1) Five minute warm up walk.
2) 90 secs run followed by 2 minutes walk. Repeat 6 times.
3) Five minutes cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 3

1) Five minute warm up walk.
Do two repetitions of steps 2-3:
2) Run 90 secs. Walk 90 secs.
3) Run 180 secs. Walk 180 secs
4) Five minute cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 4

1) Five minute warm up walk.
2) Run 180 secs. Walk 90 secs.
3) Run 5 minutes. Walk 150 secs.
4) Run 3 minutes. Walk 90 secs.
5) Run 5 minutes.
6) Five minute cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 5

Workout 1:
1) Five minute warm up walk.
Do two repetitions of step 2:
2) Run 5 minutes. Walk 3 minutes.
3) Run 5 minutes.
4) Five minute cool down walk.

Workout 2:
1) Five minute warm up walk.
2) Run 8 minutes.
3) Walk 5 minutes.
4) Run 8 minutes.
5) Five minute cool down walk.

Workout 3:
1) Five minute warm up walk.
2) Run 20 minutes.
3) Five minute cool down walk.

WEEK 6

Workout 1:
1) Five minute warm up walk.
2) Run 5 minutes. Walk 3 minutes.
3) Run 8 minutes. Walk 3 minutes.
4) Run 5 minutes.
5) Five minute cool down walk.

Workout 2:
1) Five minute warm up walk.
2) Run 10 minutes.
3) Walk 3 minutes.
4) Run 10 minutes.
5) Five minute cool down walk.

Workout 3:
1) Five minute warm up walk.
2) Run 22 minutes.
3) Five minute cool down walk.

WEEK 7

1) Five minute warm up walk.
2) Run 25 minutes.
3) Five minute cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 8

1) Five minute warm up walk.
2) Run 28 minutes.
3) Five minute cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

WEEK 9

1) Five minute warm up walk.
2) Run 30 minutes.
3) Five minute cool down walk.

Repeat the same workout 3 times during the week as per your convenience.

SMARTPHONE APPS

There are numerous smartphone apps that help you keep track of your workouts while you are training for your race and following the Couch to 5K program. Some of them are C25K specific like the C25K trainer (Andriod, Apple) while others are general purpose workout trackers such as Runkeeper (Andriod, Apple) and Endomondo (Android, Apple).

Good luck with your training!