Couch To 5K: Week 1

In a previous article we told you why you should do the ‘Couch To 5K’ plan.  So here we are, bringing you our first installment of the ‘Couch To 5K’ plan, or the ‘C25K’ as we love to call it.

This plan is expertly structured keeping the new runner in mind, and designed by experienced runners and coaches. The plan is pretty basic, that starts with a cycle of walking of jogging, which gradually takes you to running a 5K in 5 weeks. That is provided you follow this plan, and most importantly believe in yourself.

The programme is split into 5 weeks. Each week we recommend that you do 3 days of running, as per the schedule provided for that week. The training schedule itself is very flexible, and you can work out the days and times which you run. If you miss one week, you can do that routine the next week or the week after. Our objective is to get you up and running, and show you how easy and fun it is. We’re also gonna provide you some basic warm up routines, post run stretches and diet tips. In the later weeks the plans will get more detailed and we’ll even try to tailor the programme according to your goals.
Any physical activity requires you to warm up properly, working the muscle groups which are gonna be involved in the exercise. Running is no exception. A proper warm up routine gets the blood flowing to your muscles, gets your heart pumping and gets the joints lubricated. Try this routine, which targets the muscles used for running. Start slowly, focusing on form; as the moves get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go.

Skipping: Try skipping for 25 to 50 meters, gradually increasing the height and range of each skip as you go.

Side step/shuffle: Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and gradually progressing to a jog. As your muscles start to warm up, you can build the intensity so that you’re trying to cover as much ground as possible with as few steps as possible.

Side step/Shuffle

Backward jogging Start with 50-meter segments

Backward Jogging

Butt kicks: While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side. Too easy? Alternate butt kicks with high knees. Do five butt kicks, then do five high-knee steps.

The butt kicks stretch the quads and the “high knees” stretch the glutes.

Butt Kicks



Toy soldier: Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Do 10 reps on each side.

Toy Soldier


2 Trackbacks / Pingbacks

  1. Couch To 5k: Week 2 – Manipal Running
  2. Couch To 5k: Week 2 – Manipal Runners Club

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