Pages Menu
Categories Menu

Posted by in Couch to 5K, Getting Started, Training Schedules

Couch Potato to 5K

Couch Potato to 5K

Well it is probably the most effective way to get started on a running program. The 5k Training plan has been put together so anyone can go from sitting on the couch to running a 5k race in just 9 weeks.

Take it from me, there are many people who get off to a great start but simply fail to follow it through. With the Couch Potato To 5k Training you simply take one day at a time.

Taking your time to gradually ease into the 5K training program is the most effective way to get started and stay on track.

The Couch Potato to 5K Training Plan is for anyone

The couch potato to 5k training plan starts you off slowly by alternating you’re walking and running over short distances.

During the course of the 9 week course you gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can.

If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

The Couch Potato to 5K takes just a few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness.

This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going.

Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of.

If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warm-up walk or jog.

Benefits of the Couch Potato to 5k Training

It improves your mental clarity and concentration, not to mention you get a better memory and it can also help in the prevention of age-related mental degeneration.

Did your know that runners are generally more self-confident, more attractive and able to maintain a healthy weight. It’s because running helps to slow down the appearance of aging,

It keeps you more flexible and is great way to stay trim.

There are other benefits as well, such as you have higher levels of energy, better coordination and you won’t have any problem trying to get to sleep.

It is also an awesome release when you are feeling a bit stressed out.

If you are looking to lose some weight, looking to improve your cardiovascular health or just wanting to gain some strength and endurance, running will help you to achieve all these things.

You would be crazy not to give it a go. So don’t waste another day, grab your shoes and get going.

You have nothing to lose and everything to gain.

This 5k Training plan has been designed for the beginner.

It is an easy to follow training plan that will help you to achieve your goal of running a 5K run in just 9 weeks. If you follow it with a positive mindset, you will no doubt succeed.

There are a few simple things that you will need to get you started on this plan.

At a minimum, you will need a pair of running shoes, 20 – 30 minutes of your time three times a week and 9 weeks’ worth of determination and motivation.

The hardest thing about getting started with your training is actually deciding to go ahead with it.

So are you ready to go?

Take it from me and the many thousands of others that have completed this training plan, once you get going you won’t want to stop.

Just a couple of tips for working through this plan

1. Start whenever you like, your first week is Week 1, your first day training is Day 1.

2. To start out in the first couple of weeks you will be doing lots of walking but as you build up your fitness you won’t need to walk as much.

3. By the start of Week 6 you will be running a lot more and by the time you reach Week 9 it is mostly running.

Get your copy of the Couch Potato to 5k Training Plan

There are a number of ways you can grab your very own copy of the 5k Training Plan

Weekly Email

To make it easy to follow you can have the 5K Training Course emailed directly to you each and every week with everything you need for your full week’s training.

Weekly training schedule includes the distance, time and effort required as well as some helpful hints for learning the walk – run method.

During the course of the 5K Training weekly schedules you will gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.

To start receiving your 5K Training Schedules by email then simply click on the link below and you will be off and running…

Get Your Free 5K Training Schedule

Get Your Free 5K Training Schedule

Get access to my exclusive On My Way To 5K Training Schedules.

It's a 9 Week Program where you get a Weekly 5K Training Schedule direct to your inbox.

You have Successfully Subscribed!

This is a sample email for Week 1 of the 5K Training Schedule that you will receive each week by email.

On My Way To 5K - Week 1


Print your 9 Week Schedule

If you prefer to follow the 9 week training schedule from the simple layout below you can simply print the plan from your pc and then put it somewhere in the house where you will see it on a daily basis.

A helpful hint for working through the schedule and keeping you on track is to cross off the day each time you complete your training.

It’s a great way to keep you motivated and also to show your friends and family how you are progressing with your training.

Before you know it you will be running your first 5K run and feeling fitter and healthier than ever.

To print, simply click print from your browser.

5K Training Guide for Beginners

Help Us Help Others…

Help us get the message out, tell a friend or tell the world about this great program and lets all help to improve the lives of others around us.

Click on the Facebook link below to help spread the word, lets get more and more people living a healthier and happier lifestyle by following the Couch Potato to 5K Training program.

Pin It on Pinterest

Share This