Now how will you move from sofa to 5k in only a few weeks time? How can you start a 5k program if you’ve practically never run before considering that your level of conditioning is actually low, and if you perhaps even overweight? Certainly, it’s not too hard, the thing is, because all it takes is easing into the 5k training program so you improve your amount of training and stamina gradually and with no strain on the body. Something you should keep in mind if you’ve never done any training before is that your objectives should be realistic.
Don’t try to do much more than your body is now capable of, because what is going to happen is usually that overtraining and straining your body will cause it to ache all over, and these pains and aches will dissuade you from doing your training day after day. It’s really easy to go from couch to 5k. All you need to do when you’re beginning your 5k training if you’ve never trained before is to take each day by itself. Just concentrate on what you have to do on a particular day, and don’t attempt to do less or maybe more than that. So now, the secret to training for 5k if you have had no previous training is to alternate walking and running. In case you run a little distance and then if you can’t run any further, walk a little distance until you get your wind back, then run again, you’ll discover that you can cover a whole lot more ground than you would if you run without stopping. Yes, that’s all it takes to go from chair to 5k.
Obviously, running continuously will come gradually, but it is just how you get started. In the beginning your running times are going to be rather short. For example, you may run for half a minute, then walk for a few minutes, then run for half a minute again. But ultimately your running times will exceed your walking times until finally you don’t need to take any breaks walking at all. The amount of days you train should also be increased gradually. Initially I would personally say that you can train a maximum of two days a week. On the second and third week you raise this to six days per week. By about the sixth week you have to be training around four days a week. By now, certainly, your running time would also have more than doubled.
So what is your objective? Well, your goal is 5k, naturally. And you need to have the capacity to run continuously for approximately thirty minutes, so this is what you’re targeting. Your walking and running program, right from the start should take you close to thirty minutes approximately. Certainly, in the beginning you’ll be alternating running and walking, but eventually you’ll find yourself running for a full thirty minutes. This may give you a solid base of endurance upon which to run the 5k.
Next, this is a tiny bit of a word of caution. If your training program goes really well, and you’re making exceptional progress, you will be lured to up the limits a small bit. Now, listen to me and don’t. Don’t try to skip ahead your routine, don’t try to push the body to do things that may possibly not be ready for.
If your exercise program is going very well and you’re making excellent progress, then just keep on with the schedule, continue to make your progress progressively, and you’ll realise that this method works much better than trying to force the body to complete things that it cannot. Now, go on and enjoy your 5k training program.
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