![]() ![]() So if you can, opt for a race that is 12 or more weeks out. And with that speedy build-up comes a higher risk of injury or mental burnout. In those plans, you’ll have to ask your body to adapt to the workload more quickly than it may want to. I’ll provide plans for 8 weeks and 4 weeks too, but those lengths are more difficult. ![]() In my opinion, that seems to be the magic amount of time, close enough to race day to motivate you to start doing the work, but not so far into the future that there’s no sense of urgency. ![]() In an ideal world, you would select a race that is 12 weeks away. One of my challenges is to create plans that can be adapted to your specific race plans. From sedentary to superhuman! Your Couch to 5K Schedule This is a true “Couch to 5k” program in that you can go from someone who pretty much spends all their free time on the couch to training for and completing a 5k race. This isn’t a plan to improve your 5k time or maximize speed. Its sole aim is to get you ready to run a 5k race from start to finish. That’s half the battle! I have to say-as humbly as possible-that I believe you’ve come to the right place.īefore we get started, I want to make sure you know what this plan is and what it isn’t. You’re doing your research, you’re seeing what it takes, you’re laying a foundation and looking for a systematic plan to achieve your goal. If you’re reading this, it means you’ve taken one of the biggest steps in completing a 5k race: you took action. ![]()
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