Something about having a bit more sunshine and some warmer temps gets a lot of people thinking about taking up running.
Are you one of them? If so, read on!
This week we had a past "Couch to 5k" graduate ask if we were doing a group again this year, and if not, could she get the plan we used, because it was the only one that had ever worked for her. (Warm fuzzies!)
We are NOT doing a group, but we took her request as a sign to share our Couch to 5k plans, which we've designed to take your spring "running fever" and turn it into a successful summer 5k, no matter where you're starting from.
Here are three options; pick the one that's closest to where you are right now, and print it out!
PLAN A: Recommended for total beginners who are not currently active.
PLAN B: Recommended for someone who is currently active but is not a runner.
PLAN C: Recommended for a runner who has taken the winter off
Each one will work best if you start RIGHT NOW TODAY with two weeks of walking for 30 minutes, 3-4 times per week. (No running yet.)
Not only does this help develop the habit and solidify a good schedule, but it also gets your joints and muscles ready to handle running.
Then, once you are ready to use the plan itself, do 3 runs per week.
If the plan is too hard, dial it back and repeat some of the times until it gets more comfortable, then resume your progress.
If the plan is too easy, just run faster to make it tougher. It's better to keep easing up your times slowly (more likely to avoid injury) than to jump ahead and run too much too soon.
Our final tip is to find a running buddy. Whether it's a friend or neighbor or doggo, having someone ready and waiting for you is the biggest key to success!