Couch to 5K / Beginner Running

Want to run a 5K, but not quite sure where to begin? Whether you're returning to running from injury, or starting from scratch, you’ve come to the right place. Follow our beginner’s training plan below to help build your fitness, taking you from couch to 5K in just six weeks.

This training plan gradually increases the volume during this period, starting with a series of short run-walk intervals.

"I like running in much the same way I like drinking tea. There are days when I don’t run, and days when I don’t drink tea, but they’re rare.

I’ve averaged 5 runs a week for at least 25 years- from the ages of 18-43 (min 6500), and before that at least 3 runs a week from the age of 14 (min 624). This wee montage in cloud-land likely doesn't contain my 8000th run, it’s likely my 8000th and something, but given how obsessed us runners sometimes get about numbers it seems right to round-down. Having found myself in NZ on a film tour, and doing the math in my head one day while yogging, I thought it about time I visualised a love letter to this zennish, normalized, sweaty bloody pastime I’ve found myself in a lifelong relationship with."

• Beau Miles

Filmed on location in Aotearoa New Zealand: Queenstown, Wanaka, Christchurch, Hamilton, Auckland.

Coach Sage Canaday talking about Aerobic Base Easy Running Training, MAF Method, 80 - 20 Training in regards to 5km to marathon and ultra running plans and workouts. Still a mix of Tempo Running, Vo2max intervals and Speed is needed as well as Long Runs and good proper run form and technique. Follow along for more running tips and workouts !

"Is heart rate training better than using running pace to gauge your effort in training? In this running tips video, I'm going to discuss the pros and cons of using heart rate, pace and RPE to make sure that you're running at the correct intensity during your marathon training. This is such an important aspect of your training as a runner, as the intensity you're running at will dictate how your body adapts and your speed and endurance develops. "

cross-posted from: https://lemmy.world/post/2191695

I'm curious how those not involved in a formal running team or club go about training. Is there a specific app or program you use? How do you come up with and follow through on training plans?

I ran cross-country in high school. In my mid-thirties I picked running back up doing a C25K, then just kind of building endurance by increasing the distance. Eventually I found the Nike Run Club app and did it's half marathon training program, which I really enjoyed (I've actually done it three times now). Every week they give you two speed runs, two recovery runs, and a long run to do. All the runs are guided, which is nice having a voice in your ear telling you to run, stop/rest, how to change your effort, etc on speed runs.

Long term I'd like to run a marathon at least once. My other probably somewhat unrealistic goal is to run a sub 20 minute 5k, since I never could crack that barrier I'm high school. But I don't have a coach like I did back then, and Nike's programs are limited to the half and full marathon, so I'm at a bit of a loss of figuring out how to train.

Any thoughts, experiences, recommendations welcome!

A 15-minute 5K is considered an exceptional mark in men’s distance running that many sub-elites dream of breaking (and that would include 15 minutes and change).

On Aug. 10 at the Recordløpet 5K in Drammen, Norway, 13-year-old Per August Halle Haugen did just that, stopping the clock in 15 minutes and 52 seconds to place second overall.

Me?

I have a half-marathon in October that I'm looking forward to.

Got really lazy during covid so I'm just working on building my base up for that. No goal in mind other than to finish

If you are here, you probably are a new runner and curious about the Couch 2 5k running program.

What is Couch 2 5K

To put it simply, it is a running program that focuses on building your ability via a run/walk cycle that gradually increases over the course of nine weeks.

There are many programs out there to choose from and we have linked a popular one in the community sidebar.

A great deal of people have used this program to get into running and progress up in distance.

What to post

• Progress reports as you move through the program
• Questions about the program and running in general
• Race reports, accomplishments, and other running related achievements.
• Selfies if you so desire.

What not to post

• Asking for advice on injury (other than recovery related). We do realize that everyone may not have access to a Doctor but we have seen too much bad advice over the years that we'd prefer that the diagnoses are handled by professionals.