Couch to the Lynn Spittle Memorial 5k

I have heard of couch to 5k plans, but have never actually read one, so if anything I suggest actually looks like a couch to 5k plan you've seen, I am not intentionally stealing from others.  If what I am suggesting is not something you've ever seen before, then I am thrilled to add another idea into the mix of getting people started running.

This plan is intended to get anyone into running, so long as you don't have any specific medical condition that prevents you from running.  If, however, you are more apt to walk than run, then I would say that this post is still applicable.  Just adjust it to your needs and situation.  The idea is to get you to the point that you can run or walk a sustained 3.1 miles to the best of your ability, and that when you are finished with this effort, you can honestly say that you left everything you had on the course.

If you would like to run the Lynn Spittle Memorial 5k on May 12, and if you start Sunday, February 5, then you will have exactly 14 weeks to be prepare to do your very best.  See below a 14 week plan to get you to the starting line confident and ready to go.

Days 1, 3 and 5 (it's your choice whether that is M, W, F or Sun, T, Th or T, Th, Sat)
You'll see a ratio written like 5:1- that means you will walk 5 minutes, then run at a gentle pace for 1 minute
x 5 means that you will repeat this 5:1 walk to run ratio 5 times

Days 2, 4 and 7 (again, you decide)
XT- means cross training- ride a bike, do yoga, go to the gym or lift weights- anything that does work out the same muscles you work out while running (no stair master!).  One thing I advise is to do squats, lunges, and other leg workouts, just nothing high impact

Speed
Warm up by jogging 5-10 minutes
Run hard 30 seconds, jog slow 30 seconds
Run hard 60 seconds, jog slow 60 seconds
Run hard 90 seconds, jog slow 90 seconds
Repeat this sequence
Cool down by jogging 5-10 minutes


Tempo
Run at a 10 minute mile for 30 minutes

Please feel free to ask any questions.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	5:1 x 5	XT	5:1 x 5	XT	5:1 x 5	Rest	XT
Week 2	4:2 x 5	XT	4:2 x 5	XT	4:2 x 5	Rest	XT
Week 3	3:3 x 5	XT	3:3 x 5	XT	3:3 x 5	Rest	XT
Week 4	2:4 x 5	XT	2:4 x 5	XT	2:4 x 5	Rest	XT
Week 5	1:5 x 5	XT	1:5 x 5	XT	1:5 x 5	Rest	XT
Week 6	Run 30 min	XT	Run 30 min	XT	Run 30 min	Rest	XT
Week 7	Run 30 min	XT	Run 30 min	XT	Run 30 min	Rest	XT
Week 8	Run 35 min	XT	Run 35 min	XT	Run 35 min	Rest	XT
Week 9	Run 35 min	XT	Speed x 3	XT	Run 35 min	Rest	XT
Week 10	Run 40 min	XT	Speed x 4	XT	Run 40 min	Rest	XT
Week 11	Run 40 min	XT	Speed x 5	XT	Run 40 min	Rest	XT
Week 12	Run 45 min	XT	Speed x 6	XT	Run 45 min	Rest	XT
Week 13	Run 45 min	XT	Tempo 30 min	XT	Run 45 min	Rest	XT
Week 14	Run 45 min	XT	Tempo 30 min	XT	Run 45 min	Rest	Race Day!