Couch to 5K Plan for Those who HATE Running

With Warm Ups, Cool Downs, & Other Resources

I know what you might be thinking.. "Lauran you are a weightlifter, what are you doing running?" And if I'm honest, I've asked myself that question many times while following this plan, yet some how I keep going even though I hate running.

But my motivation behind creating this plan was clear, intentional, & strong. I want all parts of my body to be at their healthiest.

As an athlete, I work to improve my strength 4-5 days per week and then I'm at almost complete rest the remaining days unless I am with clients. Strength Training focuses on improving the neurological, muscular, and endocrine systems and can be quite taxing on those systems.

But what about the other systems in the body that need our attention to be well-rounded and healthy like the cardiovascular and respiratory systems?

While running and weight training can have some overlap into different systems, running has a direct impact on your cardio and respiratory health. Improving all systems of the body can help you maintain a well rounded body and mind as you age.

I created something simple, approachable, and do-able for me because of my hectic schedule, intense weight training plan, predisposition to injury, and general distaste for running and I honestly believe this plan is PERFECT.

So let's jump In!

THE PLAN

Week	Tuesday	Thursday	Sunday
1	12 Rounds 1 Min Run 1.5 Min Walk	​6 Rounds 2 Min Run 3 Min Walk	​6 Rounds 2 Min Run 3 Min Walk
2	4 Rounds 3 Min Run 4 Min Walk	5 Rounds 3 Min Run 3 Min Walk	6 Rounds 3 Min Run 2 Min Walk
3	3 Rounds 5 Min Run 3 Min Walk	4 Rounds 6 Min Run 3 Min Walk	4 Rounds 7 Min Run 2 Min Walk
4	2 Rounds 8 Min Run 2 Min Walk	2 Rounds 8 Min Run 2 Min Walk	3 Rounds 9 Min Run 2 Min Walk
5	2 Rounds 10 Min Run 2 Min Walk	3 Rounds 9 Min Run 1 Min Walk	2 Rounds 12 Min Run 1-2 Min Walk
6	2 Rounds 15 Min Run 1-2 Min Walk	4 Rounds 6 Min Run 3 Min Walk	5K Test/Race Day

Suggestions & Notes:

1. Please Warm Up and Stretch After. I created a Youtube Playlist of some suggestions HERE.

2. You can do this plan with walking and just pick up the pace during the "Run" portion. It probably won't get you quite to 5K but it'll get your heart rate up.

3. Do these on days you do not do any strength/resistance training. If you have to do them on the same day, do this plan after your training.

4. I suggest getting yourself a pair of running shoes. I bought some cheap Adidas to get me started and if you are new to running like me, you don't need to invest in an expensive pair.

5. You're going to be sore the first week. Probably in your feet, shins, calves, maybe even knees and hips. Expect it but it will go away. Just go ahead and get the heating pad out. And STRETCH.

6. A timer is helpful either on a watch or even buying a timer off of Amazon like this one here.

7. HYDRATE AFTER PLEASE. With Electrolytes AND Water.

8. It should take the average person about 30-35 min to complete a 5K. Expect it to take you maybe around 40 min on your test day.

9. Running has a lot to do with mental toughness. Your body is going to tell you to stop. Ignore it and keep going until you physically are feeling like you can't go anymore. This takes practice but work to tune into your body.

10. Stride & Gait - In the most simplistic way, your stride is how one foot makes contact with the ground (taking a step). Your gait is the cycle of how your two feet make contact with the ground in succession. Improving both your stride and gait can help manage fatigue and pain with running. Here are some helpful articles on this topic as I am not researched in this area.

https://www.physio-pedia.com/Running_Gait_Retraining

https://www.runtothefinish.com/4-simple-tips-to-improve-running-form/

https://geeksonfeet.com/run/stridetraining/

https://www.trailrunnermag.com/training/trail-tips-training/3-steps-to-a-better-stride/