30 Days Couch To 5k

If you're new to running, the thought of running 5 kilometers (5k) can be daunting. But with the right training plan, it's totally achievable! This 30-day couch to 5k plan will help you gradually build up your endurance and stamina, so you can cross the finish line feeling strong.

Week 1:

Start with a mix of walking and running. On day 1, walk for 1 minute and run for 1 minute. Repeat this for 20 minutes. Gradually increase the running time and decrease the walking time over the week. By day 7, you should be running for 20 minutes without stopping.

Week 2:

Continue to increase the running time each day. By the end of the week, you should be running for 25 minutes without stopping.

Week 3:

Start incorporating some hills into your runs. This will help you build strength and endurance. Aim to run for 30 minutes without stopping.

Week 4:

This is the final week of the training plan! Gradually taper off the running time and distance. By the end of the week, you should be running for 20 minutes without stopping.

Race Day:

On race day, relax and enjoy the experience! You've put in the hard work, so now it's time to celebrate your accomplishment.

Tips:

Listen to your body and don't push yourself too hard.
Stay hydrated by drinking plenty of water before, during, and after your runs.
Wear comfortable shoes and clothing.
Find a running buddy to help you stay motivated.
Set realistic goals and don't get discouraged if you don't reach them right away.
Have fun!