Go from couch to 5k in 6 weeks.

This is how I did it:

(In almost 7 steps)

Step 0) Get shoes that fit.

This is really important. It will help keep you motivated and prevent injury. Either read this or go to a running specialty store and ask for help.

1st) Pick a 5k and Sign up (Or have your wife pick one and sign you up.)

People may think this is an odd step to list, “Of course I’m going to sign up!” Maybe, maybe not, but if you take this step it will help motivate you to get out there and run a bit. Also, the picking of your first event is very important. If it’s your first 5k, then I would pick one that is a run/walk. I think many people’s greatest fear in doing a race is coming in last. Well, if it’s a run walk, and you run at least part of it, then you’ll beat the walkers. I know that this was my main concern when I did my first 5k.

2nd) Come up with a plan.

That’s why your here, right? Assuming you’re going from couch to 5k, we’ll set a very easy to hit goal pace of 10 minutes per mile. This means your 5k should take you about 32 minutes if you never walk. (I think my first one took me 34 min., which I’ve slowly whittled down to 29:38 over the course of a year of very light training.)

Set the goal time of 30 minutes as the length of your longest run in the 5th week and work up to it from there. If you’ve never run before, consider something like this:

Week 1:

• Mon. 5 min run with 5 min cool down (start small, more on this later)
• Wed. 5 min run with 5 min cool down (Your cool down can always be a 5 min walk)
• Fri. 10 min run, cool down

Week 2:

• Mon. 7 min run, cool down
• Wed. 7 min run, cool down
• Fri. 15 min run, cool down

Week 3

• M: 12 min run, cool down
• W: 15 min run, cool down
• F: 20 min run, cool down

Week 4

• M: 15 min run, cool down
• W: 18 min run, cool down
• F: 25 min run, cool down

Week 5

• M: 20 min run, cool down
• W: 25 minute run, cool down
• F: 30 min. run, cool down

Week 6

• M: 15 min run, cool down
• W:20 min run, cool down
• F: 10 min run, cool down
• Sat/Sun. Go race!

3rd) Execute your plan.

Ah this is where our path to hell is paved as our lonely plan sits in the corner, ignored and purposely forgotten. Well, nobody puts Plan in the corner!

The way I was able to (mostly) get around my laziness was to set myself a reward for reaching my goal. Sure you get a t-shirt or some cheap medal for completing what ever race you entered, and don’t get me wrong: I’m all about race t-shirts, but I needed something more to get me through that first one. Promise your self a personal accomplishment prize. Mine was new running shoes. I have a minor obsession with ugly running shoes, so this worked out great. Just pick something you want (that you can afford) and then keep your eyes on the prize!

Another important part of this step is to not let yourself get down if you fall off the horse. It’s OK to miss one workout. Move it to another day! We’re only talking three days a week here. It’s easy to move one or two of the days. Just try to make sure you still have your recovery days in between. Especially when you first start. more on this in step 4.

4th) Start slow.

Ok, once you get out there make sure you take it easy, especially the first two weeks. Stretch often. If something’s especially sore: ice it. The start of my running got derailed twice. Both times it was the same thing: shin splints. Those are no fun.

You see, I would get out running and be having a good time. It’s fun to run, sometimes. I hadn’t remembered this since I was a kid so I would get excited and run too fast or for too long and hurt myself. I also didn’t properly stretch or cool down. These are always necessary, but much more so for when you start out.

So stretch, don’t be afraid of a walk break if you need one, cool down, and stretch some more.

The amazing thing about our bodies is that they will heal themsleves from abuse like running. They’ll come back better, faster, stronger! But you have to give them a chance.

5th) Diet.

Don’t go on a diet, just pay attention to what you’re eating. Chances are, when you start running, your appetite will increase. Don’t let that increased intake be ONLY junky snack foods. If you do eat lots of carb-y stuff try and do it before a run. I like to eat half of a granola bar or something in the morning before my runs. Afterward: A cold glass of milk is awesome to drink because it is protein and calcium rich. Get some chocolate milk so it’s a treat if that’s your thing. (It’s definitely mine.)
Eat proteins: it will fill you up more than sugar and carbs to satisfy your growing appetite, plus it will help you build your muscles. You’ll see incredible amounts of growth right when you start any new exercise; exploit this!
6th) Show up on race day no matter what.

A lot of people blow this. Don’t be scared! You can do it. Even if you didn’t hit your training exactly, you can do it. I’ve entered plenty of races where I didn’t quite live up to my training regimen, and I was able to do it. Some call it a race day high; I know I get one. It’s also a lot of fun to be part of something with a lot of other human beings and the rush will give you a boost once you get going.
Another thing is, hopefully, you picked a walk-run, so you’ll be in the middle of the pack. If you’ve got some walkers behind you, this should make you feel better. It makes me feel better, anyway. I will tell you that I’ve been passed by a speed walker in a 5k while I was running. At least I had no where to go but up!

There’s also usually some fun stuff after a race, like a food tent. This has been my favorite part of many a race. It’s also a great place to meet like-minded folks and maybe sign up for your next one…

7th) Pick up your shirt; congrats.

[tags] 5k, training, running, race, schedule [/tags]