couch to 5k

Couch to 5k 28 Day Training Plan

Summertime is here, which means that we want to spend as much time outside as possible. After working inside all day, the last thing most people want to do is go spend more time inside a gym. This couch to 5k training plan will get you fit as well as get you outside! The couch to 5k training plan is perfect for beginners who want to run a 5k. Let’s get started!

What is a 5k?

A 5k is a 3.1 mile run. These events take plan all the time during the summer, which makes them excellent motivation to stay fit! Sometimes we all need a little bit of a challenge to stay on our training plans. A 5k run is perfect because you can either run by yourself or with others. Get the whole family involved in this couch to 5k plan for some added family bonding and motivation!

I am a complete beginner, can I actually do this couch to 5k plan?

Yes! This couch to 5k plan is excellent for complete beginners. You will start with a run/walk and build up as you go. If you are still at the walking only phase, this plan is easily adaptable. Just remember, if it doesn’t challenge you it doesn’t change you, so throw those mental blocks OUT! 28 days may seem like a very short period of time, and it is, but you will outstanding progress in that time if you persist!

Where can I find a 5k run?

Here are several resources that you can use to find a 5k race near you!

  1. Active
  2. Running in the USA
  3. Runner’s World
  4. Cool Running

What if I don’t want to race?

You can still do the coach to 5k plan if you don’t want to enter a 5k race! Maybe your goal is to get in shape, improve your running, or just get active outside. This plan will still work for you! Having a goal of being able to run a 5k, race or not, is an excellent motivator to stay on track with your plan! The fact that the couch to 5k plan is only 28 days makes your goal seem more manageable. This plan even just sound like fun to you. GO FOR IT!

The Plan

couch to 5k

By the end of this 28 day couch to 5k challenge, you should be feeling much more confident in your running abilities! You don’t have to be perfect, you don’t have to be the best, you just have to keep trying to be better than you were yesterday! If you feel like running 1 mile on day 8 is too much, do a run/walk again. Just run more than you did the day before! Don’t compare yourself to anyone else. Just push a little harder every day!

Have you ever done a 5k race before? Share your experience below in the comments section!