From the couch to a 5K in just 10 weeks
Jan. 1 is the most popular time to start a jogging program or any exercise program or routine. There are many programs out in the world, and it seems every other person you meet is a personal trainer of some sort, but here is another simple program to take you from doing absolutely nothing to finishing a 5K in just 10 weeks. You're not setting records, you're not even running yet, the program is simply a beginning schedule to build you slowly from a walk to a jog. It was written in 1994 by myself and running friend Bob “G” Porter and tweaked very little over the last 21 years. It has been used by many locals in the area who want to start jogging, but do not really know how to start.
Most wannabe runners make the same mistake youth runners make when it comes to getting started - they go too fast too early. The program has been very successful for many locals who made the transition from walkers to runners.
This program is designed to take the walker or non-jogger to a slow, continuous 30-minute jog (equal to a 5K) in just 10 weeks. Call it a trot; call it a jog, even a run! But the bottom line is that you are able to complete the 3.1-mile distance without stopping. The program is designed in minutes, not miles, which most runners seem to enjoy better. The program has you working out four days per week with plenty of rest in between sessions.
Before you begin, get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For each week of the program, try to keep your four workout days consistent, such as Monday, Wednesday, Friday, Saturday or Tuesday, Thursday, Saturday, Sunday. Following your pre-conditioning walking week, now you are ready for Week 1 of the program. Good luck and 10 weeks from now will place you on the starting line at a local Seashore Striders March St. Paddy’s Day event. See you there.
The program
Week 1 - Walk four minutes and jog two minutes. Repeat five times.
Week 2 - Walk three minutes and jog three minutes. Repeat five times.
Week 3 - Walk three minutes and jog five minutes. Repeat four times.
Week 4 - Walk three minutes and jog seven minutes. Repeat three times.
Week 5 - Walk two minutes and jog eight minutes. Repeat three times.
Week 6 - Walk two minutes and jog 12 minutes. Repeat two times.
Week 7 - Walk one minute and jog 16 minutes. Repeat two times.
Week 8 - Walk two minutes and jog 18 minutes. Repeat two times.
Week 9 - Walk one minute and jog 20 minutes. Repeat two times.
Week 10 - Jog 30 minutes and congratulations, you are no longer a walker.
Ten Golden Rules
1. Begin at the doctor’s office with a complete checkup before you begin.
2. Get proper equipment, most importantly a new pair of correct running shoes.
3. Keep a log that will track your progress and condition, and direct your future.
4. Never push too early. Going too fast is the most common mistake.
5. Know and listen to your body with common sense.
6. Four feet are better than two. Train with a partner or group of runners.
7. Develop your training routine with time and locations that are best for you.
8. Eliminate aches and pains with proper warm-up/cool-down stretching.
9. Avoid a quick injury with three basic rules: avoid worn shoes, uneven surfaces, and training too far, too fast, too soon.
10. Set no limitation for yourself, and don’t underestimate your potential ability.
Finish chute
Today, Jan. 1 is my first running column for 2016 and I celebrate number 1,172 for the Cape Gazette. When my coach, mentor, boss, and friend Fredman came to me in 1993 and asked me to begin a weekly running column, I was happy to do it. At the same time, I was worried that no one would read it. Now here I am at over 1,100 columns and I have readers all over the country. I get emails and text messages from runners not just on Delmarva, but all over the United States thanking me for mentioning them or just commenting on the topic or the race. The Cape Region is a hot spot for runners of all ages, and when I began producing races in 1990, a local 300-person race was considered large and a 500-person event did not appear until some of the Lower Delaware Autism Foundation half-marathon events that were once held.
In the past two years, I have watched the Dogfish Dash in Milton reach registration totals of over 2,500, the Sea Witch 5K hit record numbers in 2011 and again in 2012 for registrations over 500, the Pumpkin Pie 5K this past November attracted nearly 500 runners and walkers, and most recently the Seashore Marathon and Half Marathon set an event record with over 3,000 registered participants from 48 states. The Striders events continue to grow in numbers, as well as the Races2Run events, including the popular Bottle & Cork and the Ten Sisters Series in Dewey Beach, and large numbers in the Focus Multisport Events in Bethany Beach. Running and racing at the beach have hit an all-time high when looking at 2015 numbers. Our visitors do not vacation at the beach first and run a race while they are here; rather, they seek out the race first and then plan their vacation around participating. Happy new year and welcome to 2016!
