How to Run a 5k from not being able to run 5 minutes: An interval story.

Ok friends. I know that Couch-2-5k is all the rage right now and honestly I think it's a great program. It encourages non-athletes to get out there and make it happen! For me though, I was a big ole C25K failure. I think it was somewhere after it told me to run for 12 minutes flat and then quickly jumped to 20 minutes that I dropped out....3 times. I could not do it. I just thought that I couldn't run. I thought maybe I was too out of shape. I'd start running when I lost another 30-40 pounds (cough - excuse - cough).

You know the story of how I started running (if you don't - I joined a sit-to-fit running group and the rest is history) but a bunch of you have asked me what exactly I do and I wanted to give you a bit more info:

INTERVAL TRAINING

 

The end!

 

 

Just kidding. I run intervals. No I don't run consistently throughout the race. Yes, I still call myself a runner.

 

 

This is how it works. My running group is broken down into subgroups: 1:3, 1:2, 1:1, 2:1, 3:1 and full run. The first number is how long you run in the interval and the second is how long you walk. I started out in the 1:1 group so I was running one minute and walking one minute. My first time out I finished a 30 minute run by doing intervals. In ONE session I went from running 5 minutes to completing around 2 miles. This sense of accomplishment is really what spurred me forward to continue running. I now run 2:1's even though my time has slowed a bit on my splits. I want the challenge. I now crave that feeling of pushing my body and the pride I feel when I can go further than I thought possible.

 

 

But what if I can't run for 1 minute?

 

First, I bet you can. Secondly, you can do your interval for however long you feel comfortable with. You could do .30/3's if you wanted to and you know what? You'd STILL be a runner!

 

But what if I can't run intervals for 30 minutes?

I joined in the middle of my running program. Their first week out they did a 5 minute walking warm-up a 5 minute run and a 5 minute cool down. Start where you are comfortable. Obviously you want to see how far you can go but you don't want injuries so see what's comfortable for you!

 

How do I time my intervals?

I use a free timer app on my iPhone called "Seconds". It is a HIIT (High Intensity Interval Training) Timer. I set it for a 5 minute warm up, high intensity 2 minutes, low intensity one minute. Then I set 15 sets. That will have me running for 45 minutes. The timer beeps at me when it's time to run and walk so that I don't have to consult a watch and I can zone out on my music.

 

How do I build mileage?

 

Example Schedule:

 

My running group holds a program that starts 8 weeks before your target race. The runs are not measured by distance but by time. The time gradually builds so that by week 6 you are running 40 minutes with a 10 minute warm-up and cool down. The last week is a taper.

 

Week One -

Run 1 - 5 minute warm up, 5 minute run, 5 minute cool down

Run 2 - 5 minute warm up, 10 minute run, 5 minute cool down

 

Week Three -

Run 1 - 5 minute warm up, 20 minute run, 5 minute cool down

Run 2 - 5 minute warm up, 20 minute run, 5 minute cool down

 

Week Six -

Run 1 - 5 minute warm up, 40 minute run, 5 minute cool down

Run 2 - 5 minute warm up, 40 minute run, 5 minute cool down

 

Week Eight - Taper

Run 1 - 5 minute warm up, 20 minute run, 5 minute cool down

Run 2 - 5 minute warm up, 10 minute run, 5 minute cool down

 

 

What running program should I follow?

There are tons of free running programs available online. Many people are extremely successful with Couch to 5k or other running programs. This is what worked for me! If you have any questions let me know (after first consulting your doctor!) You can leave a question in the comments below or message me on My Fitness Pal (threeohtwo).