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If you\u2019re looking to run your first 5K, you\u2019ve come to the right place.\u00a0<\/b><\/p>\n
In today\u2019s guide, we\u2019ll cover common questions – and 5 mistakes – about the Couch to 5K<\/span> program<\/span>:<\/b><\/p>\n Before we jump in…<\/p>\n If you’re interested in running a 5k (which you are, ’cause you’re here) you may want to try our new app!<\/strong> It contains a fun adventure that will take you from sitting on your couch to running a full 5k – with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shoes and follow along with the app.\u00a0<\/span><\/p>\n You can sign-up for a free trial right here<\/span>:<\/p>\n <\/span><\/p>\n \u201cCouch to 5K\u201d is a free program that takes people from their couch to running a 5K race in 9 weeks.<\/strong><\/p>\n 5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.<\/em><\/p>\n This running program was invented by Josh Clark of CoolRunning<\/a> WAY back in the day.<\/p>\n It has since been co-opted and copied by every running blog out there, so we\u2019re going to be referring to a generic \u201cCouch to 5K\u201d program when we talk about it.<\/p>\n (When<\/span><\/i> people ask the question \u201cHow long does it take to complete Couch to 5K,\u201d it really depends on which program they pick.\u00a0<\/span><\/i><\/p>\n It might be 6 weeks, or 12 weeks, or 9 weeks. The original Couch to 5K plan created by Cooling Running took 9 weeks)<\/span><\/i>. <\/span><\/p>\n Here’s the Couch to 5K plan a nutshell:<\/strong><\/p>\n The program utilizes an uber-popular concept called interval training<\/a>\u00a0– moving at different speeds throughout a running session – and lays out exactly what to do every day for 6-12 weeks after starting.<\/p>\n By varying your pacing, your body is forced to adapt to different speeds, and your heart and lungs have to adapt to various levels of strenuous activity (and get stronger\/healthier as a consequence).<\/p>\n As a result, you actually burn more calories and get better prepared for a race than compared to just training at a constant speed.<\/p>\n In other words, interval training rocks<\/a> and should be used by anybody who wants to get better at running<\/a>.<\/strong><\/p>\n Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you\u2019re at the point where you can actually run a 5K without stopping.<\/p>\n \u201cSTEVE, I\u2019M INTRIGUED. WHY IS COUCH TO 5K SO DANG POPULAR?\u201d<\/strong><\/em><\/p>\n Print out a PDF or download an iPhone app and for the next 9 weeks you simply do what it tells you:<\/strong><\/p>\n Today, do this.<\/p>\n Tomorrow, do that.<\/p>\n Repeat.<\/p>\n We’re all busy. Most of us lead hectic lives. And programs that tell us EXACTLY what to do allow us to follow instructions without needing to figure it out ourselves.<\/p>\n Not that us nerds overanalyze things to the point of giving ourselves anxiety attacks<\/a>…<\/p>\n If you\u2019re brand new to health and fitness, and you\u2019re trying to lose weight, you\u2019re most likely overwhelmed by what you should start with and how you should train.<\/p>\n Are you gonna go sign up for a gym membership<\/a>, hire a trainer<\/a>, and start doing squats<\/a> and deadlifts<\/a>?<\/p>\n As much as I would WISH that was the answer (it’s probably the fastest path to changing one’s physique), it’s often a bridge too far for many folks.<\/p>\n So a majority of newbies equate running with weight loss (which MIGHT be true, but MIGHT not, I\u2019ll explain here<\/a>), and decide to start with a jog around the block.<\/p>\n It’s a free program (or inexpensive app), and it’s very approachable.<\/p>\n Programs like P90X and Insanity are designed to appeal to people that consider themselves hardcore (whatever the hell that means).<\/p>\n Couch to 5K appeals to people who are overwhelmed at the idea of doing P90X or Insanity or mustering up the courage to go to Crossfit<\/a>.<\/p>\n Couch to 5K makes you think “maybe I can actually do this…” which is the most important part of any fitness journey: starting<\/a>.<\/p>\n If you\u2019re new to health and fitness and working on setting a good obtainable goal, \u201crun a 5K this year\u201d is a great place to start.<\/strong><\/p>\n So in completing Couch to 5K, you train and get to see yourself progress weekly, you get to finish a race and feel a\u00a0 sense of accomplishment, and you go home with a medal you can hang on your wall reminding you of the proud moment.<\/p>\n Plus, it might get you in shape!<\/p>\n Maybe…we\u2019ll explore in just a moment.<\/span><\/p>\n If you are trying to get in shape, I\u2019ll mention our 1-on-1 Online Coaching Program<\/a>.<\/b> I know of no better way to transform yourself than through the help of an expert who knows exactly what to do. We\u2019ve helped hundreds of people run their first 5K and helped others train for triathlons!<\/span><\/p>\n \t\n
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\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<\/a>What is Couch to 5K? Why is the Couch to 5K Plan so popular?<\/h2>\n
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<\/p>\n#1) It\u2019s simple and clear.<\/strong><\/h3>\n
#2) Most people think running = weight loss.<\/strong><\/h3>\n
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<\/p>\n#3) Couch to 5K is not overwhelming.<\/strong><\/h3>\n
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<\/p>\n#4) Everybody wants to \u201chave run a 5K.\u201d<\/strong><\/h3>\n
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