How to Start Running

Welcome to your March edition of the woMEn TIME blog . Hopefully there is a spring in your step to get outside a little more and get active in different ways this could be either Walking or Jogging read on for the Couch to 5km Plan, but if you are not ready to venture outside the we discuss how to get the most out of your treadmill work out?

If you are looking at starting to increase you activity and want to set yourself an achievable gaol the couch to 5km plan maybe for you.

This plan should get you from Couch to 5km in 9 weeks

Week 1 – you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

Week 2 – you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

Week 3 – you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week 4 – you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week 5 – There are three different workouts for this week. They are as follows:

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
  • Run 3: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

Week 6 – As with Week 5, there are three different runs for this week.

  • Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
  • Run 2: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
  • Run 3: brisk 5-minute warm-up walk, then 25 minutes with no walking.

Week 7 – you will begin with a brisk 5-minute warm-up walk then 25 minutes of running.

From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

Week 8 – you will begin with a brisk 5-minute warm-up walk then 28 minutes of running.

By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.

Week 9 – you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

This is the end of the programme and really shows the progress you can make in just 9 weeks and hopefully you can reach your goal.

If you are somebody who isn’t ready to road run then you can do the following workout on a treadmill instead, but to get the most out of you treadmill workout, then a simple tip you may wish to consider is adding a slight gradient to your treadmill routine.

If you are running or walking with a 0% gradient then you are in effect jumping up and down, not running or walking.

If you are somebody who combines gym workouts with running outdoors, then a simple tip you may wish to consider is adding a slight gradient to your treadmill routine.

If you are running or walking with a 0% gradient then you are in effect jumping up and down, not running or walking. When running on a flat gradient you will notice it sounds like a herd of elephants are charging through the gym.

By adding a gradient of at least 1.5% you will decrease that thudding noise as well as changing the way your body has to work on a treadmill, recreating the same action you use on the roads, where you need to create the force through a heel to toe action to move your body forwards.

To start with you may see a decrease in your performance on the treadmill, but this will in the long run (no pun intended) benefit your performance on the roads.