If you’re brand spanking new to running and you want to give it a go, here’s a training schedule that might work for you. Spread over 12-weeks, this schedule helps you build very slowly, but you can start at the point that speaks to your current ability and conditioning. If you’re already comfortable running for 5 minute intervals, start at week four. If you’ve never run farther than a sprint, build from week 1, and so on.
Building up your running endurance doesn’t just involve run training, it includes strength training. Be sure to keep up your core strength to keep you running more efficiently, and without injury; core strength is just as important as running, itself.
To make the most of your training schedule, here are a few key things to remember when reading through the training program:
Run: You choose to run at whatever pace is challenging for you, but sustainable for the allocated time.
Run: Walk These ratios are cycles of running mixed with ‘breaks’ for cycles of walking to give you a rest within the workout. Cycle between running and walking until you’ve completed the workout.
Core Workout: choose from any of the abs & core or legs & hips workouts. Feel free to swap out one of these strengthening workouts for pilates, yoga or your favourite core training program.
Complete Rest: once each week it’s important to give your body the rest it needs to recover, repair and regenerate. Take this day to do only those activities of daily living that have to get done: walking the dog, doing the laundry, grocery shopping, etc. and nothing more. If you’d like to drop in on your local spin class, make sure to plan your complete rest day into another part of the week. Rest is just as important as exercise for a healthy body!
As always, consult your physician before beginning any new regime or workout plan.
Make sure to include a full 5+ minute brisk walk to warm up; as you progress, you might find a light jog will help you warm up and prepare for your run days. After each workout, be sure to cool down with a 5 minute walk to bring your heart back to a resting rate and make sure to stretch the muscles you’ve worked.
Couch to 5km training schedule
Happy Training!
Want more running tips? Try out a few of my personal favourites!
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