Getting the itch to take up running? Or looking to incorporate into your current routine a bit more? We've got you!
Running is a great way to boost your fitness, but getting started can sometimes feel overwhelming. Whether you’re new to exercise or want to add running to your routine, this simple 8-week plan will help you build endurance safely.
If a 5K is on your radar, we are hosting a 5K on May 10 in McPherson! We're raising funds for our local Forging Youth Resilience club and we'd love to have you there!
Check out the event on Facebook! https://www.facebook.com/events/1861744921031079/
The 8-Week Couch to 5K Plan
This beginner-friendly program gradually increases running time while allowing your body to adapt. You’ll start with short run/walk intervals and work up to running a full 5K.
Weekly Progression:
- Week 1 and 2: Run 1-3 times each week: Run 60 sec, walk 90 sec (repeat 8x) – 20 min total
- Week 3 and 4: Run 1-3 times each week: Run 3 min, walk 2 min (repeat 4x) – 20 min total
- Week 5 and 6: Run 1-3 times each week: Run 5 min, walk 1 min (repeat 4x)- 23 min total
- Week 7 and 8: Run 1-3 times each week Run 30 minutes non-stop
Tips for success: Warm up before each run, take rest days between sessions, and pace yourself—your runs should feel comfortable, not exhausting.
Already Active? Here’s How to Add Running to Your Routine
If you’re already working out, start by adding 1-2 short runs per week (20-30 min) and avoid running on strength training days to prevent overtraining. A sample weekly schedule could look like:
- Monday: Strength + Short Run
- Wednesday: Strength + Interval Run
- Saturday: Longer Run (30-40 min)
Avoid Injuries & Stay Motivated
- Use proper form – Keep a relaxed posture and land with a midfoot strike.
- Prevent injuries – Increase mileage gradually and wear good running shoes.
- Stay consistent – Track progress, set small goals, and find a running buddy.
With patience and consistency, you’ll be ready to tackle your first 5K in just eight weeks. Lace up and get started today!
I hope this gives you a starting point to include some more running in your week with the weather warming up! Enjoy! And if you have any questions of this or anything else health/fitness related, we're here for you!
