Below you will find a training plan for an easy to follow NHS 9 week Couch to 5k, this is especially geared up for anyone wanting to run the Great Grimsby 10k on the 21st July – we will be adding more information each week and posting every Sunday on facebook and Instagram from the 18th March. After week 9, we have another 9 weeks to get you to the 10k Start Line.
All you have to do is 3 runs a week! A suggestion would be to run – MONDAY, WEDNESDAY, FRIDAY then SATURDAY, SUNDAY rest. Its up to you, just make sure you have at least 1 rest day in between runs.
18th March – WEEK 1:
Start with a 5 minute brisk walk, then alternate 1 minute of running and 1 and a half minutes of walking for a total of 20 minutes. Do this 3 TIMES over the next week.
Tips and pointers
Here are a few things to bear in mind and some pointers to help you on your way.
- Remember no one goes out and just runs 10 miles. This is a steady journey, be patient. All runners have their own personal stories about starting out – running only in the dark so they weren’t seen or running in their jeans so they could pretend they weren’t really trying. We have all started somewhere.
- Plan your route and make sure you are aware of traffic, we advise NO headphones for safety. YES you can run without music…..it will help you listen to your breathing and rhythm of running…..you WILL improve quicker!
- Your breathing will be erratic at first but your lungs will adjust. Its what they are designed to do.
- Follow the plan as best as you can!!
- Invest in some running trainers. These do not have to cost the earth but get some advice. We will be posting some more information throughout the training plan about where to go for some great running shoe advice.
- Ladies – invest in a running bra. You can thank us later!!
- Be realistic. Everything will hurt, but you really won’t die!!
- Track your runs. Nothing is more of an incentive then being able to see how you progress. You can even post on our page!
- Buy some good sweat- wicking breathable socks. These will prevent discomfort and blisters and ultimately improve your running.
- Don’t give up…we are with you ALL the way!
- Don’t be afraid of being a beginner