Step-By-Step Plan To Run A 5K In 15 Weeks Or Less
Okay, where do I begin?
With months of warm weather and sunny days ahead, there is no better time to develop a running habit. If you have never run a step, or have been away from your trainers for a few too many seasons, have no fear. Getting to know, and love, running is a simple matter of making a plan, suiting up, and putting one foot in front of the other. To make it even easier, I’ve included a sample plan for a ten week progression. Follow this to go from 0-30 (minutes!). Think of it as your formal invitation… join the club, and finally start feeling the joy!
1. First things first, WALK! Getting up to a vigorous walking pace before running will help with transition, and make the whole thing more enjoyable. Use my walking workouts as a guide. Once you are briskly walking for thirty minutes or more, you can start building to a jog. (Don’t know where to start? Try my 4 NEW SlimWalk Audios. These audio workouts will guide you to the best results, because they combine the FAT-BURNING TRIO alternating between interval training walks, steady-state walks AND strength training.)
2. Give yourself 15-35 minutes for the workout, depending on what week you’re on. Starting week 7, workouts are 30 minutes, plus time for at least a 5 minute walking warm up and cool down.
3. Plan to do your run/walk 2-3 times a week. On the other days, try to mix in other forms of cardio with less impact. For example, take a look at my Shed the Pounds compilation DVD for a fun collection of low-impact cardio routines.
4. Here’s a day-by-day training calendar created by the Run Walk Run guru, Jeff Galloway for how to run a 5K. Your Run Walk Run ratio should correspond to the pace used (Runners).
- 8 min/mi—run 4 min/walk 30 seconds
- 9 min/mi— 2 min run/walk 30 seconds
- 10 min/mi—-1:30/30 11 min/mi—1:00/30
- 12 min/mi—-1:00/30 or 40/20
- 13 min/mi—-30/30
- 14 min/mi—30/30 or 30/20
- 15 min/mi—15/30
- 16 min/mi—10/30
6. Remember to always listen to your body. If any point is especially bothersome, or the progression seems a bit fast, just take it back to a walk for a few minutes.
7. That’s it! Running isn’t a big mystery, just a fun, healthy way to get out and get moving. Start now, and you could be enjoying the best days of summer from a whole new vantage point.
WALK Isn’t A 4-Letter Word!
Go From Walking To Running With My Interval-Training Walking Audios!
These audio workouts will guide you to the best results, because they combine the FAT-BURNING TRIO alternating between interval training walks, steady-state walks AND strength training.
This balance of high-intensity and steady-state walks will help keep you motivated, keep your ENERGY up, and keep you on track on your running goals!
I have a neck fusion.. C-5, 6…Also.. what about the wear and tear to the face (heard stuff on this) tearing down the collegan, etc….
I used to jog in the 70’s… 3 miles everyother day and 10miles on Sat.
I do NOT intend to do that again.. (I am 61 years young)… But I loved the 2nd wind you get right at the half point of your run..
Thanks Kathy … you are the best!
Kathy, I used to love to run – 20 yrs ago! But osteoarthritis in my knees and feet made it pretty uncomfortable. I know the good feeling I had after a run and I also know it kept my weight in balance. Would love to pick it up again but in the meantime, walking is what I do. Will be 70 yrs young in a week and plan to spend four days on a 40 mile hike on a local river with my two daughters and some friends. Still work out to your tapes. Many thanks.