6-Week Couch To 5K Training Plan

The New Year often brings a wave of resolutions, and for many, the desire to get fit is high on the list. If your goal is to run a 5k, the Couch to 5k program is an excellent starting point.

Couch to 5K, or C25K, is a beginner-friendly running plan that alternates between running and walking intervals, gradually increasing the running time and decreasing the walking time. This approach makes it manageable and enjoyable for those just starting their fitness journey, and it helps prevent many overuse injuries that can happen from running too far too soon.

Follow this easy couch to 5k training plan from the Franciscan Health Fitness Centers, and you can walk or run your first 5K in six weeks' time.

First Steps For Training Success

Here are eight keys to success with your couch to 5k training:

1. Keep a journal of your C25K workouts. Note what you've done, and how you felt during and after each workout. Then you can look back on your progress.
2. Run or walk with a friend, or have a "buddy" that you can report to and stay accountable to. Call or text this person on days you don't feel like doing your training.
3. Adjust the workouts as needed. If you need to slow it down, or only do a few rounds of the intervals, please do so. If you feel you would like to bump up the interval times-then do it!
4. Listen to your body. If you are injured, seek medical care from a sports medicine specialist.
5. Stay hydrated, regardless of the weather.
6. Practice in the elements. Races are typically held outside on pavement. If you train mostly on a treadmill, then take some of the training sessions outside on pavement so you have an idea of what it will feel like on race day. Be sure to dress for the weather.
7. Consult your doctor. If you have any underlying health conditions, check with your doctor before starting any new exercise program.
8. Invest in a good pair of running shoes that provide adequate support.

Week One Training

Workout length: 3 days of 15 to 20 minutes of walking or jogging

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• For the next 5-10 minutes add in 30-second intervals of walking faster, or jogging slowly followed by a full minute of recovery walking at your moderate pace.
• The remaining 5 minutes, walk a little slower than your moderate pace to settle the heart rate and cool down.
• Stretch out your legs before you sit down again.

Week Two Training

Workout length: 4 days this week, adding 5 minutes of walking/jogging to your previous week's workout times, for a total of 20 to 25 minutes each session

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• For the next 10-15 minutes increase your speed walking/jogging intervals to 45 seconds followed by 45 seconds of recovery walking at a moderate pace.
• The remaining 5 minutes, walk a little slower than your moderate pace to settle the heart rate and cool down.
• Stretch out your legs before you sit down again.

Week Three Training

Workout length: 4 days of 20 to 25 minutes of walking/jogging

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• Basically keep the workout the same as the previous week, but if you are feeling like challenging yourself a little more, increase your speed walking/jogging to 60 seconds followed by 45 seconds of recovery.
• The last 5-minutes, walk a little slower than your moderate pace to settle the heart rate and cool down.
• Stretch out your legs before you sit down again.

Week Four Training

Workout length: 4 days of 25-30 minutes of walking/jogging

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• Depending on how you are feeling, and have been at keeping up your workouts, try to walk faster or jog for 90 second intervals with a 60 second rest.
• Save your last 5 minutes to walk slowly and cool down as well as stretching out your legs.

Week Five Training

Workout length: 4 or 5 days this week of 25-30 minutes of walking/jogging

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• Basically keeping this week the same, try pushing your fast walking/jogging interval time to 2 minutes some rounds, and decreasing your rest time to 30 seconds at times.
• If you are doing really well on your breathing, go ahead and try walking briskly or jogging for 5-10 minutes at a time, taking whatever rest (walk) time you need.
• Walk slowly and stretch out your legs to cool down and get your heart rate down to normal.

Week 6 Training

Workout length: 3 days of 30 to 35 minutes of walking/jogging

• Warm up with a 5-minute walk at a moderate pace at which you can easily talk.
• Try to push your fast walking/jogging to 2-5 minutes at a time. Walking to rest as long as you need to.
• If you are feeling good here, try jogging or walking briskly for up to 20 minutes. Resting when needing to and starting again as soon as you can.
• Stretch out your legs before you sit down again.

Day Before Your 5K Race

Rest. Your body will need it. Eat plenty of nutritious foods on this day and be sure to get plenty of rest the night before the big day.

Your First 5K Race

This is the big day you have worked for: Your first 5K! The most important thing is to ENJOY the race, ENJOY each moment-especially when crossing that finish line! Have fun, do your best and congratulate yourself for reaching your goal!