Couch to 5km

Couch to 5km

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So you want to run 5km?

I’ve got some good news, if you’re consistent and just keep pushing yourself that bit more each week then you can be running 5km in just a few weeks.

Soon we have the Mothers Day Classic 5km which is a great event to give your running a go and see how far you can get.

The next 5km run will be the Cairns Post Bright Night Fun Run – 12th June – An awesome run under lights along the Cairns Esplanade – 6pm start.

So here are some basic tips to get you started:

  • Make sure you have some good runners!
  • Start out slowly and build up the amount of time you run each week
  • Aim for 3-4 sessions each week (don’t try and run every day, give your body a rest)
  • You can either run for time or distance
  • Get some awesome tunes or download a couch to 5km app or playlist to get you going

Depending on your starting point, here are a few workout suggestions for you.

JOGGING INTERVALS
This session is designed to get you comfortable at running for longer periods of time. This session is not meant to be a speed workout but simply get you feeling comfortable increasing your jogging time and jogging consistently for the allocated times.
Begin each session with a 5 minute warm up walk (if using the treadmill, about 6km per hour)
Finish each session with a 5 minute cool down, followed by some stretching.

JOGGING INTERVALS
WEEK 1 – JOG 60 SECONDS, WALK FOR 2 MINUTES, REPEAT FOR 20 MINUTES (30 minutes including warm-up/cool-down)
WEEK 2 – JOG 90 SECONDS, WALK FOR 2 MINUTES, REPEAT FOR 20 MINUTES
WEEK 3 – JOG 2 MINUTES, WALK FOR 2 MINUTES, REPEAT FOR 20 MINUTES
WEEK 4 – JOG FOR 3 MINUTES, WALK FOR 1 MINUTE REPEAT FOR 20 MINUTES
WEEK 5 – JOG FOR 4 MINUTES, WALK FOR 1 MINUTE REPEAT FOR 25 MINUTES
WEEK 6 – JOG FOR 5 MINUTES, WALK FOR 1 MINUTE REPEAT FOR 30 MINUTES

TRY DOING A 30 MINUTE JOG, no walking!

  • Aim to get keep your heart rate between 70-85% max (you should be feeling comfortable)

5KM SESSION
Find a circuit or use the treadmill to track 5km. The goal is to try and jog as much as you can and each session cut a bit of time off. That means more jogging and less working. It doesn’t matter how far you can go to start with, but I want you to jog. Start with a 5 minute fast walk, followed by jogging. Jog for as long as possible if you need to rest, walk for 1-2 minutes and then start jogging again. When you think you can’t keep jogging, push yourself for another minute, each week try and keep jogging for a little longer. The goal is to be eventually be able to jog for 5km without stopping. Don’t be too concerned with your speed to begin with but just try and push yourself to jog a little bit further each session!

  • Aim to get your heart rate up to 70-80% max.
  • Every week time how long it takes you and aim for less time walking and more time jogging

Each week I’d aim for three running sessions and start by focussing on being consistent, finding a good rythym and jogging for as long as you can.

Find a circuit and keep timing yourself to see how long it takes. The more you start jogging the less time it should take.

A big tip is DON’T GO OUT TOO FAST! Quite often I see newbies trying to run too fast, only to last a minute or two and then get out of breath. You want to focus on finding a good rythym and being able to jog for longer. This might mean slowing your running speed down quite a bit so you can go further. There is always time later to work on speed but right now the goal is to jog consistently. I also find it takes me a good 10-15 minutes to get into the groove, so don’t be disheartened if it feel really hard at the start, it takes your body a while to adapt and get into the rythym.

Running 5km can be done, it’s just a matter or being consistent, continually pushing yourself and believing you can.

Happy running!

Hilds

P.S Remember to let us know if you are joining us for the Mothers Day run and Cairns Post run.

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