"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham One of the most common mistakes I see in beginning runners is doing too much too fast. The best advice I can give a beginning runner is slow down, take your time and be patient. I know that is easier said than done, I am still being given that advice by more experienced runners.
I am posting an updated Couch to 5k (C25k) running plan that I saw on Cool Running. This site has some really good training programs and advice for beginning runners. I personally use their beginner’s forums all the time. This particular program takes a beginner from the couch to a 5k (3.1 miles) in 9 weeks. It accomplishes this by only running 20 to 30 minute sessions 3 days a week, which is excellent for the beginner. Cool Running even has a downloadable app for your smart phone. Couch to 5k Training Plan (C25k) | Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warm-up walk, then do two repetitions of the following:
| Brisk five-minute warm-up walk, then do two repetitions of the following:
| Brisk five-minute warm-up walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then:
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| 5 | Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then:
| Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 22 minutes) with no walking. |
| 7 | Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). |
