Beginner's Training Guide
"Every journey starts with a single step."
Congratulations and welcome to your first of many steps towards a healthier you and running your first ever 5K! Training takes hard work and dedication, but it is an ultimately awarding experience discovering what your body is capable of and how strong you are.
In these first couple of weeks of your training, your most important goal is going to be consistency. Strong habits build strong people. Depending on how frisky you feel, this plan can be either 3 or 4 days a week. Be sure to carve out the hour you need on the days you pick ahead of time as you plan your week. Don’t just hope it will happen, make it happen. You can do this and this plan will give you everything you need! Remember, we’re here for you every step of the way. Message or comment to get in touch with us and let us know how your training’s going!
Walk 5 minutes to warm up, then…
Do 8 intervals of…
Run 1 minute
Walk 90 seconds
Walk another 3 minutes to cool down.
Get in a good stretch when it’s all over.
Repeat Day 1
Repeat Day 1
On Day 4 or Day 6, feel free to head to the gym, the park, or hop on a bike and get some cross-training in and don’t shy away from walking, playing with your pets, and just generally being more active as you head through the program. Rest Day doesn’t necessarily mean lay in bed all day playing video games, although we totally wish it did.
Running is no easy task. It takes a lot of courage to take those first few steps and it takes mental fortitude to build up the habits needed to consistently get out and exercise. If you can muster the strength to push yourself, we'll cover the rest. We'll make sure we're there for you every step of the way. Our coaching plan is here to help keep you healthy and injury free as you move towards a healthier, happier you.
In the Beginner's Blog, we'll be giving weekly training plans that will have you running your first 5K in as little as 12 weeks! We'll also be providing basic training tips to cover the basics of a healthy lifestyle including: quick and easy nutrition hacks, ways to prevent injury, and how to best recover after a good run.
We're excited to have you here and can't wait to start this journey together! Please tell us a little bit about yourself and what your goals are so we can provide more custom running tips for you and feel free to pick my brain anytime you have any questions!
- Coach Will