Couch To 5K | Starting Running For The First Time

If you're new to running, the Couch to 5k program is a great way to get started. This beginner-friendly program is designed to help you gradually build up your running endurance over the course of eight weeks. Here's a guide to getting started with the Couch to 5k program.

Week 1:

• Start with a 5-minute warm-up walk

• Alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes

• Finish with a 5-minute cool-down walk

Week 2:

• Warm up with a brisk 5-minute walk

• Alternate 90 seconds of running with 2 minutes of walking for a total of 20 minutes

• Cool down with a 5-minute walk

Week 3:

• Warm up with a brisk 5-minute walk

• Alternate 90 seconds of running with 90 seconds of walking, followed by 3 minutes of running and 3 minutes of walking, for a total of 20 minutes

• Cool down with a 5-minute walk

As you progress through the program, the running intervals will gradually increase while the walking intervals decrease. By the end of the eight weeks, you should be able to run for a continuous 30 minutes without stopping.

It's important to remember that everyone's fitness level is different, so don't feel discouraged if you need to repeat a week or take extra rest days. Listen to your body and go at your own pace.

In addition to the program itself, it's important to invest in a good pair of running shoes and to stretch before and after each run to avoid injury.

In conclusion, the Couch to 5k program is a great way to start running for the first time. With dedication and consistency, you'll be able to build up your running endurance and reach your goal of running a 5k. Remember to take it one step at a time and enjoy the process!