Go from couch to a 5K in 10 weeks

Most want-to-be runners make the same mistake youth runners make when it comes to getting started – they go too fast too early. The following is a program that my friend Bob Porter and I designed years ago that has been very successful for many locals, helping them make the transition from walker to runner.

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, you are ready for the first week of the program. Good luck! Ten weeks from now will place you on the starting line at the Oy Vey 5K Run on April 28 or the Run for Recovery 5K on May 4. See you there! 

Week 1 - walk 4 minutes and jog 2 minutes. Repeat five times          

Week 2 - walk 3 minutes and jog 3 minutes. Repeat five times

Week 3 - walk 3 minutes and jog 5 minutes. Repeat four times

Week 4 - walk 3 minutes and jog 7 minutes. Repeat three times

Week 5 - walk 2 minutes and jog 8 minutes. Repeat three times

Week 6 - walk 2 minutes and jog 12 minutes. Repeat two times

Week 7 - walk 1 minute and jog 16 minutes. Repeat two times

Week 8 - walk 2 minutes and jog 18 minutes. Repeat two times

*Week 9 - walk 1 minute and jog 20 minutes. Repeat two times

Week 10 - jog 30 minutes and congratulations!  

*Note:  After completion of week 9, if you feel tired and not ready for your last week, repeat the week 9 training and move on when comfortable. 

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 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; use 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 warmup/cooldown stretching.

9. Head off a quick injury with three basic rules: avoid worn shoes, uneven surfaces and training too far, too fast, too soon.

10. Set no limitations for yourself and don’t underestimate your potential ability.

Snow Hill highlights

Alia Marshall ran the 300 meters in 43.17 for the top time on the Snow Hill oval this season. She was the only female athlete in the meet to meet the U.S. Mile Split Silver Standard. Marshall will travel with her Cape teammates this weekend to the mecca of track & field, the New Balance Armory in New York City, where she will race the 300 meters, and compete in the long and triple jump events. Marshall also won the long jump at Snow Hill in 17-feet-2-inches, while freshman Noelle Sabbagh set a best in the long jump of 14-feet-8-inches for third. Sabbagh was also fifth in the 55-meter hurdles. 

John DiStefano was fourth in the 1,600 meters in 4:55.9, while Daniel Adili-Khams was eighth in 5:02.3. Isaiah Fillyau was second in the 55-meter hurdles in 8.33, and Curtis Purnell won the long jump in 20-feet-2 ½-inches. Patrick Tkach was fourth in the shot put in 40-feet-7-inches.

The Cape boys were ninth overall and the girls were 11th overall.

The Cape boys will travel to the UMES Invitational in Princess Anne, Md., on Saturday, Jan. 19, while the Cape girls will take part in the New Balance Games in New York City.