Couch to 5km Training Plan

12-Week Couch to 5K Training Plan

competing as a junior at the british hill championship in Scotland circa 1999

This 12-week training plan is designed for beginners aiming to complete a 5K (3.1 miles) race.

Overview of the Plan

- **Duration**: 12 weeks - **Training Days**: 4 running days, 1 cross-training day, 2 rest days - **Goal**: Complete a 5K race

Weekly Structure

- **Monday**: Rest - **Tuesday**: Run (easy pace) - **Wednesday**: Cross-training (e.g., cycling, swimming) - **Thursday**: Run (easy pace with intervals) - **Friday**: Rest - **Saturday**: Long run - **Sunday**: Run (easy pace)

Training Plan Breakdown

Weeks 1-4: Building a Base - **Week 1** - Tuesday: 20 min easy run - Thursday: 20 min run (1 min run, 1 min walk) - Saturday: 30 min long run - Sunday: 20 min easy run -

Week 2** - Tuesday: 25 min easy run - Thursday: 25 min run (2 min run, 1 min walk) - Saturday: 35 min long run - Sunday: 25 min easy run - **

Week 3** - Tuesday: 30 min easy run - Thursday: 30 min run (3 min run, 1 min walk) - Saturday: 40 min long run - Sunday: 30 min easy run - **

Week 4** - Tuesday: 35 min easy run - Thursday: 35 min run (4 min run, 1 min walk) - Saturday: 45 min long run - Sunday: 35 min easy run

Weeks 5-8: Increasing Intensity - **Week 5** - Tuesday: 30 min easy run - Thursday: 30 min run (5 min run, 1 min walk) - Saturday: 50 min long run - Sunday: 30 min easy run - **

Week 6** - Tuesday: 35 min easy run - Thursday: 35 min run (6 min run, 1 min walk) - Saturday: 55 min long run - Sunday: 35 min easy run - **

Week 7** - Tuesday: 40 min easy run - Thursday: 40 min run (7 min run, 1 min walk) - Saturday: 60 min long run - Sunday: 40 min easy run - **

Week 8** - Tuesday: 45 min easy run - Thursday: 45 min run (8 min run, 1 min walk) - Saturday: 65 min long run - Sunday: 45 min easy run ###

Weeks 9-12: Race Preparation -

Week 9** - Tuesday: 40 min easy run - Thursday: 30 min tempo run (comfortably hard pace) - Saturday: 70 min long run - Sunday: 40 min easy run - **

Week 10** - Tuesday: 45 min easy run - Thursday: 35 min tempo run - Saturday: 75 min long run - Sunday: 45 min easy run - **Week 11** - Tuesday: 50 min easy run - Thursday: 40 min tempo run - Saturday: 80 min long run - Sunday: 50 min easy run - **

Week 12** - Tuesday: 30 min easy run - Thursday: 20 min easy run - Saturday: Race Day (5K) - Sunday: Rest

Shoe Recommendations

- **Running Shoes**: Invest in a good pair of running shoes that provide adequate support and cushioning. Look for shoes that fit well and are appropriate for your foot type (neutral, stability, or motion control). - **Brands to Consider**: Nike, Adidas, Brooks, Asics, Saucony, New Balance.

Clothing Recommendations

- **Running Attire**: - Moisture-wicking shirts and shorts or leggings - Breathable socks designed for running - A light jacket or long-sleeve top for cooler weather - A hat or visor for sun protection - Reflective gear if running in low-light conditions

Nutrition Tips

- **Pre-Run**: Eat a light snack (e.g., banana, yogurt) about 30-60 minutes before running. - **Hydration**: Drink water throughout the day; consider electrolyte drinks for longer runs. - **Post-Run**: Consume a balanced meal with carbohydrates and protein (e.g., chicken and rice, smoothie) within 30-60 minutes after running. - **Daily Nutrition**: Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

Additional Tips

- **Listen to Your Body**: If you feel pain or excessive fatigue, take additional rest days as needed. - **Warm-Up and Cool Down**: Always start with a 5-10 minute warm-up (walking or dynamic stretching) and finish with a cool-down (walking and static stretching). - **Stay Consistent**: Stick to the plan as closely as possible, but be flexible if you need to adjust due to life circumstances. This comprehensive plan will help you build your endurance and confidence to successfully complete a 5K race in 12 weeks. Enjoy your training!

About me

I ran my first 10km race in 1996 and developed a love of running. I did my athletics coaching qualification in 2001. I had to honour or representing my school, club, university and country before injury stopped my competitive training. Since then I have done the odd half, marathon, triathlon and 70.3 for fun!

Drop me a message if I can help

Fergal