Do you have dreams of someday participating in your very first 5k race? We're here to tell you that we believe in you! Even if you've never jogged in your entire life, this 3-month couch-to-5k program can help get just about anyone started...you got this!
If you have questions on the program, we'd love to hear from you! Reach out to us at hello@verve-studios.com or come in and chat with one of our coaches.
Month 1: Building Endurance and Establishing a Running Routine
Week 1:
- Day 1: Start with a 15-minute brisk walk, followed by 1 minute of jogging and 2 minutes of walking. Repeat this cycle for a total of 20 minutes.
- Day 2: Rest or engage in low-impact cross-training activities like swimming or cycling.
- Day 3: Repeat Day 1's workout.
- Day 4: Rest or engage in cross-training activities.
- Day 5: Repeat Day 1's workout.
- Day 6: Rest or cross-train.
- Day 7: Go for a 25-minute walk at a comfortable pace.
Week 2:
- Follow the same pattern as Week 1, but increase the jogging intervals to 2 minutes while maintaining 2 minutes of walking. Aim for a total workout time of 25 minutes.
- Gradually increase the duration of your walks and runs throughout the week.
- Remember to rest or cross-train on designated days.
Week 3-4:
- Continue increasing the jogging intervals while decreasing the walking intervals. Aim for a total workout time of 30-35 minutes.
- Incorporate some hill runs or sprints to build strength and stamina.
- Consider adding a light strength training routine twice a week to improve overall strength and injury prevention.
Month 2: Building Speed and Stamina
Week 5-6:
- Begin incorporating some speed work into your routine. Once a week, include a session where you alternate between jogging and sprinting intervals. Start with 1-minute sprints followed by 2 minutes of jogging. Repeat for 20-25 minutes.
- Continue increasing the duration of your runs, aiming for 40-45 minutes.
- Maintain regular strength training and cross-training sessions.
- Consider adding a longer run once a week to build endurance. Increase the duration gradually, aiming for 50-55 minutes by the end of Week 6.
Week 7-8:
- Increase the intensity and duration of your speed work sessions. Extend the sprint intervals to 2 minutes, followed by 1-2 minutes of jogging. Repeat for 25-30 minutes.
- Continue gradually increasing the duration of your regular runs, aiming for 50-55 minutes.
- Consider incorporating some tempo runs, where you maintain a comfortably challenging pace for a sustained period.
- Maintain regular strength training and cross-training sessions.
Month 3: Fine-tuning and Race Preparation
Week 9-10:
- Focus on maintaining consistency with your training.
- Incorporate longer runs to build endurance. Aim for a few runs of 60 minutes or more.
- Continue with speed work and tempo runs to improve your race pace.
- Reduce the volume of strength training sessions to focus more on running.
- Consider participating in a practice 5k run to gauge your progress and familiarize yourself with race conditions.
Week 11-12:
- Taper your training to allow for recovery and optimal performance on race day.
- Decrease the volume and intensity of your workouts while maintaining regular runs.
- Focus on proper nutrition, hydration, and adequate rest.
- Visualize yourself successfully completing the 5k race and build confidence in your abilities.
Race Week:
- Engage in light, easy runs to keep your muscles active.
- Rest and recover adequately, ensuring you're well-rested for race day.
- Eat nutritious meals, hydrate well, and avoid any new or unfamiliar foods.
Remember, listen to your body throughout the training program and make adjustments as needed. If you experience pain or discomfort at any time, discontinue the program and consult with a healthcare professional. On race day, enjoy the experience and celebrate your progress!
