Answers to All the Questions You May Have When You Start Couch-to-5K
If you don’t run, but would like to become one, the classic way to start is with the Sofa-to-5K program (available in a handy app , podcast, or as a printable chart ). But we know you will have a lot of questions, so here’s what you need to know.
What happens in the sofa-k-5k program?
On the first day, you run for one minute. Only one! Then you go 90 seconds. Then you run again for one minute. After 20 minutes of this running back and forth, you will end up running for the whole day. (The program also recommends five minutes of warm-up and recovery, which can be done by walking.)
By the end of the program – usually nine weeks with three workouts per week – you can run for half an hour non-stop. You can end the race by running 5 km (five kilometers is 3.1 miles), which takes 30 to 40 minutes for the average beginner, and faster if you were in good shape to start.
Am I too out of shape if I immediately choke?
If you feel short of breath, this is a measure of the intensity of your running. Every runner, even Olympic medalists, has a speed that takes their breath away. And everyone, even you, has such a slow speed that it seems easy.
Here’s the Couch to the 5K secret: It’s not really about increasing stamina, although it’s a nice benefit. It’s about learning how to keep up with yourself.
By increasing your running time and reducing the walking breaks in between, you will learn to run slower. If you run slowly enough, you can cover the entire five kilometers without taking a break to walk.
What gear do I need to run?
Not very well at first. Shoes that won’t hurt your feet when running; some clothing that covers your body comfortably. Don’t get hung up on this.
As you progress, you can visit a running store and try on a bunch of different shoes. Regardless of what the store clerk says, don’t buy what you feel uncomfortable with. If they are trying to direct you towards a specific shoe based on the shape of your foot or how you run, be sure to ask them to try on neutral shoes. (Research shows that neutral shoes work best for most of us .)
If I’m not getting faster, am I doing it wrong?
No. If you’re still planning a 5K couch run, or you’re done and trying to run on your own a few days a week, your workouts are training runs , not races. Even elite runners spend most of their time running easy and exhausting miles.
Slow runs will help you get faster. Want to know if you have improved? Run a 5K run (or time your choice of distance, say one mile) and then train at an easy pace for a month or two. Try another race or time trial and then you can tell how much you have improved. When it’s not race day, just hit the easy miles.
Should I take a weekend break?
Couch-to-5k programs usually ask you to run three days a week. If you are not used to any exercise at all, or are feeling sick or tired after a day of work, observe these rest days.
But if you’re already active, there is no problem doing other exercises around these three runs. Don’t add more running, because it takes your body time to get used to certain stresses while running. (Your tendons, ligaments, and bones will thank you for building up gradually.) But feel free to swim, cycle, lift weights, or whatever else makes you happy.
What if I miss a run or a whole week?
Don’t think of the 9 week chart as being rigid. You can change your rest day to a workout day, even if that means you’re running two days in a row.
And if you missed a week or finished a week but struggled to cope with it, just repeat this week. Your body still benefits from exercise, no matter what week you’re in. Some people need a little longer than others.
You may find that halfway through the program, you are ready for more. When I first started running, I was doing a sofa-to-5k program, and one day I decided to try running as slow as possible to see if I could skip walking breaks.
It worked and I completed the full workout without having to slow down. From then on, I knew that I no longer needed the program; I could just go for a run and, well, run . You will get there too if you just stick with it.