In Part 1 of our "Injury Prevention Guide," we outlined the essential factors pivotal to your running journey. Now, the pressing question on your mind must be: "How do I go about executing a safe and effective plan?"
The Key to a Successful 5K Journey
The 'Couch to 5K' plan is designed for anyone and everyone, setting a realistic and manageable path towards running a continuous 5K. The secret lies in a balanced approach, combining jogging, walking, and strength training, avoiding the typical traps of too much too soon.
Achieving a continuous 5K run from a sedentary state is an attainable goal, provided one navigates the potential risks that can arise from unwarranted enthusiasm. Outlined below is a program tailored to guide an individual from a sedentary state to a consistent 5K run, all within a manageable timeframe:
Your Weekly Running Blueprint
Monday:
- Warm-up with a 10-minute walk
- Alternate between 1-minute jogs and 3-minute walks, repeated 5 times
- Cool down with a 5-minute walk
Tuesday:
- Engage in a 30minute Pilates session focused on running-specific movements
- Conclude with a 40-minute walk (approximately 4km)
Wednesday:
- Opt for cross-training activities like swimming, cycling, or walking
Thursday:
- Start with a 10-minute walking warm-up
- Jog for 2 minutes, walk for 3 minutes, repeated 4 times
- Finish with a 5-minute walking cool-down
Friday:
- A 30minute Pilates session, emphasizsing glute and core strength
Saturday:
- Begin with a 15-minute walk
- Jog continuously for 10 minutes
- End with a 15-minute walk
- Approximately 6-7km in total
Sunday:
- Rest and recover with light activities, such as swimming or a leisurely walk.
Advantages of the Couch to 5K Plan
- Integrates strength training that can be performed at home
- Flexible enough for family participation
- Includes cross-training to prevent injuries
- Sets a foundation for running a continuous 5K by Week 6-8
- Incorporates run specific strength training to aid run performance and minimise injuries.
Embrace Your Running Transformation
As you begin your Couch to 5K journey, remember, the initial steps might seem modest, but they lead to significant achievements. This plan not only sets you on the path to running 5K but also enriches your overall fitness and well-being. Jump on a FREE 7 day trial at forRunners.app to experience how our run specific strength & mobility sessions can help you on your journey.
Cheers, Alice Baquie
About Alice Baquie
Alice has been a physio for fourteen years and specialises in injury prevention and management for runners. Alice has represented Australia in distance running and gymnastics so has sound knowledge of athletic performance and understands the importance of strength conditioning and mobility to help keep the body moving effectively to mitigate injuries.
Alice, otherwise known to her wonderful pilates community as AB is a fun loving inclusive person always ready to chat and have a laugh and has hosted 1000’s of online classes which attract people from all around the world, including 25 Aussie Olympians.