Spring is here, the running season is in full swing. Not to mention, summer is just around the corner, so what better way to get ready for the beach, than to get off the couch and start jogging.

Couch 5k Plan

The concept is simple. The objective is to remove yourself from the couch and do a 5k run (an equivalent of 3.1 miles). Challenging, yes, of course! Doable, absolutely! As long as you are willing and can commit 3 days a week to approximately 30 minutes of activity, you will be running 5k before the summer is here. From couch potato - 5k in less than 10 weeks! Just think about it, committing 90 minutes in the week to running is likely less than half the time you spend per DAY on the couch. How hard can that be?

From Couch to 5k (C25K)

I break this down into 5 basic steps:

(1) Get off the couch. Yes, just stand up and leave the vicinity of it. Can you do it? Can you do it 3 times in a week? Brilliant. 20% of the task complete!

(2) Go for a 20 minute walk. Outside, on a treadmill, wherever is best for you. Just make sure you get moving. Going to the store or taking kids to school does not count. Make the walk the sole purpose. When walking, take in the surroundings, focus on your breathing. Try walking at a brisk pace. Did you manage to walk nonstop for 20 minutes? Could you do it again? Was it too easy for you? If yes, then you are ready for step 3 - well done 40% success!

(3) Go for a walk and add short running stints in between! 1 - 2 minute stints, followed by walking intervals. With time, extend the running stints. Are you comfortable running at least 3 stints of 3 - 5 minutes in between your walk? If yes, step 4 awaits. We are more than half way to your goal now!

(4) Start off with walking but then run, with short 2 - 3 minute walking stints between your runs. Make sure to finish with a 5 minute walk! If you manage to do 10 - 15 minute running stints, you are ready!

(5) Go the distance. Go from couch to 5k in one go. Remember, the goal is to do 5k. Don't worry about the time, just do the distance. If at any point of your run you need to slow down and walk, then do so. Take a short 1 - 2 minute walk and carry on running. Just keep in motion.

Couch 5k plan accomplished! What will you do next?

For a more detailed outline, please click here.

Waiting to hear of your successes.