"IMPORTANT:
Here's 5 Simple Steps You MUST
Take Before Starting Any 5K Training Schedule..."
Starting a 5k training
schedule may well be one of the best things you ever do. If you have the motivation to tear
yourself away from your couch to 5k running, then you can realistically expect to see the following
benefits: -
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You'll
gain loads of energy
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You'll feel
good about yourself
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You'll have
more confidence
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You'll live a
longer, healthier life
However before you do go from couch to
5k training, there are 5 important steps you must take first: -
#1 Get a Check Up From Your Doctor or a
Physiotherapist
Obviously if you're in your early twenties and as fit as a butchers dog, it's probably unlikely that you'll need
any medical intervention, although anyone over the age of 40 and going from spending too much time on their couch
to 5k training will need a full health check.
Getting any old injuries checked over is another story however. You can be affected by this at any age. I've seen
more beginners than I care to remember sidetracked after just a few runs because of some type of injury or another.
So if you have any niggles such as back pain, sore ankles or weak knees, then this one's a must...you'll thank
me later!
#2 Planning and Goal Setting
A 5k training schedule that has no destination or end goal to focus on won't be an easy or quick
one. If you know where you're going, IE 'I'm going to run the 'New York' 5k on September 11th this year,
and plan your training back from this point, IE ‘I will be able to run a mile without stopping in 3 weeks time and
2 miles in 5 weeks from now,’ then this is far more likely to be achieved.
Here is a copy of a goal setting form you can use to take you from the couch to
5k runner within just a few weeks - Goal setting
form
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"I started running about
4 months ago as part of a plan
to lose
weight.
I soon became addicted and
enjoyed the challenge and the buzz of being
outdoors.
After a few weeks I entered a 5K race
but had no real idea of how I should go about my training in a progressive
manner. I started to use this 5K training
schedule which I found was detailed and structured not only in terms of what to do
on a daily basis but also on a weekly countdown to the race
date.
This
was perfect for me as it allowed me to stretch myself on each run and also to get
the benefits of cross-training at the same time. The Plan also provided me with the
essential background to effective training as a runner and why each different
approach such as fartlek was beneficial.
I have
used other 5k running programmes from official websites but generally found them to
be very vague. These websites would often make statements such as ‘run for 20
minutes’ without detailing on which day, for how long and at what
pace?
Using
the 5K training schedule was effective and identified a goal on each run or cross
training activity which helped me to stay
motivated.
Without
using this effective guide I would probably still be running one minute off and one
minute on and hoping for the best!"
Kate
Rowlands
Commenting on her journey from couch to 5k runner
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"Another hurdle I had to work through was exercising in
public, something I normally did behind closed doors and then infrequently. This
was soon forgotten when I started to see the
results. Each week I could see
myself improving immensely, pushing myself further each
week. Also setting realistic
goals was also important...One of my main aims was to run a 5km charity race
which I managed last week which makes me feel very proud. I would not have
been able to ahieve this without the focus this plan has given
me!"
Karen
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#3 Preparation
Preparation is usually the hardest part of any task. Think about painting your house as an example. You have
to wash down, fill and rub over any timber work, select and buy the colours you need first and then clear out the
room before you even get started.
Going from your couch to 5k training is no different. Getting things organised
at the beginning makes the rest of the journey much easier.
Try to plan around or eliminate any of these other possible factors first: -
These are just a few of the questions you may or may not feel important to answer before you do get off your
couch to 5k running. Find out more about how to prepare to train
for a 5k run here.
#4
Choosing the Right Running
Shoes
This is a very important matter. If I could have a dollar for every time someone's come to me with an injury or
niggle which is related to their training shoes I'd be a very wealthy man.
I would suggest that this is probably the most important step to get right when starting any type of 5k training
schedule...so choose your running shoes practically. I know that goes against most of the things we learn through
our lives, but very important nevertheless.
Don't get hung up on colour or design. They should just fit properly and support your feet correctly. It’s as
simple as that. Not all sports shoe stores will be able to help you here. You'll probably need a specialist running
store to make sure you get the right shoes. Go here to find out how to choose the best running
shoes to help you go from the couch to 5k runner.
#5 Taking Action
Yes this is
critical. I know that might sound obvious, but all the planning in the world, the best running gear that money
can buy and a fantastic 5k training schedule won't help you to get better at running. Neither will approaching
running without having a clue what to do.
You must take regular and consistent action, ultimately running 3
times a week should be enough, but don’t neglect having a rest day once or twice a week to recharge the batteries.
You will also need a 5k training schedule and running guide, your own road map to follow. If you
get a good one, you'll find going from your couch to 5k running a breeze. Something that will change your life, help you to live
longer, give you loads of energy, more confidence and feel so much better about yourself.
To find out more about how you can get hold of a COMPLETE 5k training schedule and running guide that is totally
different to anything else you can get online, which will hold your hand throughout all of your 5k training click
here now - 5k training schedule
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