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Designed to get your butt off the couch!

July 18th, 2008 · 7 Comments


Many thanks to the reader who let me know about this free running program called “Couch to 5km” offered by Cool Runnings.  It’s a 9 week running plan that is based on three days per week at 20-30 minutes each time. I think the plan by itself is fine- especially if you’ve never run before.  You will be successful on this plan and it starts very slowly and builds up to 2.5 miles of steady running.  

Since the program is only three days per week, I would highly recommend some significant core training on the off days.  Specifically to balance the non running muscles- such as reverse lunges, crunches, push-ups, side leg lunges.  Again, if we you are truly a beginner- then, you may only do one set of 10 each and that’s it. The important thing to remember is that running only works certain muscles and to be completely fit- you need weight training and stretching to increase flexibility and resistance to injury.

Here is week one of the plan and you can see the whole nine weeks on Cool Runnings.

 

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.   

 

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7 responses so far ↓

  • 1 Lori L. // Jul 18, 2008 at 1:47 pm

    This sounds like something I could handle!

  • 2 Rachel // Jul 18, 2008 at 2:45 pm

    Yes, Lori you could handle this!!

    Also, I would never start a running program with the word JOG in it!! If you are running, then you are running. No jogging allowed.

  • 3 MizFit // Jul 18, 2008 at 3:43 pm

    step one WIN LOTTERY
    step two FLY FIRST CLASS TO SEE YOU
    step three WE GO TO YAS TOGETHER :)

    Miz.

  • 4 Mark Salinas // Jul 18, 2008 at 3:51 pm

    Cool stuff man! :)

  • 5 Fit Mommy // Jul 18, 2008 at 3:56 pm

    Love to meet you to Miz Fit!!

  • 6 Rachel D. // Jul 19, 2008 at 3:20 am

    I must say I am not a runner but this looks like something I could do. :)

  • 7 AndrewE // Jul 28, 2008 at 9:16 pm

    I can testify that this program works! I started it in January this year and never looked back!

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