Want to go from the couch to running your first 5k in just 12 weeks? This 5k training plan will have you ready in no time! We’ll complete 3 runs per week, supplemented by 1 strength training workout to keep you injury-free and finishing strong.

We’re all busy. And most of us lead hectic lives. A workout plan that takes away the guesswork is paramount to our success. Today do THIS, tomorrow do THAT-you get the picture. Follow these 5 tips and you’ll be out the door and on your way to your first 5k!

START SLOWLY

Don’t worry about how fast you’re running or how far you are going. The first step will be to incorporate this new running habit to build up your fitness. Consistency matters (more on that later). Gradually raise your heart rate on each run by starting slowly and finishing strong. Run at a conversational pace to ensure you’re within the right effort level.

RUN FOR TIME

Don’t worry about distance or pace. Your initial focus should be on getting some time under your belt. Plan for at least 30 minutes of exercise when first starting out. This can be walking, running, or a mix of both. As your body adapts and establishes a base, a dedicated training plan with specific workouts can enter the mix.

INCORPORATE STRENGTH TRAINING

Whatever your athletic endeavor is-be it general health or competing in the Olympic games-a strength training program is paramount to your success. Running alone will not be enough to achieve your body recomposition goals, nor will it keep you injury-free. Incorporate strength training to bulletproof your new body!

Try this dedicated strength-training program that can be done anywhere.

RECOVERY

Don’t run every day. The initial shock of getting off of your couch and pounding the pavement can be rough on your body. Recovery is important to allow your body to absorb your newfound training. Differentiate between discomfort and pain. Discomfort is and will be part of the process. Push through! You’ll become a better person because of it. Pain is different. It means you’re injured and that you should take some time off. Listen to your body.

CONSISTENCY

Consistency matters! This is by far the most important component of any habit-changing endeavor. Consistency is the magic pill that everyone is searching for. This training plan requires that you implement at least 3 workouts per week. Show up and give it all that you have on any given day. Some days that will only be 20% and that’s okay. The compounding interest of week in and week out is how you’ll gain sweat equity.

WORKOUT WEDNESDAY:

:30sec x2 sets

-Cat/Cow

-Birddog

-Push-up

-Squat

-Plank

-Glute Bridge

-Forward/Side/Reverse Lunge

Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year-old (all of which oddly correlate with each other). To learn more, reach out to him at [email protected]