Ready to get off that couch and run a 5K?

A 5K (3.1 miles) is the perfect distance that requires relatively little buildup, the training does not take over your life, and the race is over fairly quickly!  By logging only three or four runs per week, you can be ready to toe the line of a 5K in just 5 to 6 weeks!

THE PLAN-

      *Set some realistic goals that will help you target your upcoming 5K.  For example goals to run a certain distance or amount of minutes, or run on certain days of the week.

        *Secondly follow a training schedule.

        *Thirdly you need a good pair of running shoes! Your footwear needs to be suitable for your running style…running in any old shoes may potentially lead to injuries! Go to a store such as Racquet N Jog and have them fit you for a running shoe! It is worth the investment!

        *Finally you need to practice regularly!  As you start off you need to focus on minutes run not miles completed! That goes especially if you have never run before! You need to run at least 3 to 4 days a week.  Most of your running during the week should be at a comfortable pace and adding faster training is the best way to improve speed and endurance.  If this is your first race start off slow at a pace you can speak small sentences and speed up each mile.  Do not set time goals for yourself.  Make it a race against yourself! If you have a great experience you will do it again! And the chances are you will run it in an even better time!

Here is a sample running program by Jeff Galloway (edited some by Leslie Stelpflug)

Beginner Plan for those who run very little or have never run a 5K before!

*WALK/CROSS TRAIN DAYS: you can walk or cross-train (swim, bike, elliptical trainer, etc…) at a moderate intensity for the stated amount of time, or you can take the day off!   WEEKDAY RUNS: All weekday runs should be at a steady, comfortable pace.  WEEKEND LONG RUNS: This run is measured in miles rather than in minutes.  Long run pace should be 2-3 minutes per mile slower than the pace you can run one very hard mile.   Feel free to take liberal walk breaks!!