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BHealthy Blog

Run your first 5k

Whether it’s for fitness, recreation or competition, thousands of people inĀ Arkansas run. Running regularly is one of the best ways to stay in shape, and it’s easy to get started – especially if you run with a group or join one of the Arkansas running clubs in your area. The health benefits of running include a stronger cardiovascular system, weight loss, and reduced stress, among others.Ā 

A popular running program for beginners is the Couch-to-5K Ā® training program. The idea is to transform you from couch potato to running a 5K or 3.1 miles in just two months.

A few minutes each week.

Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days to give yourself a chance to rest and recover between efforts.Ā 

5K training schedule.

Week 1

For yourĀ 3 runs in week 1, you will beginĀ with a brisk 5-minute walk. After this, you will alternateĀ 1 minuteĀ of running andĀ 1-and-a-halfĀ minutes of walking, for a total of 20 minutes.

Week 2

For yourĀ 3 runs in week 2, you will begin with a brisk 5-minute walk. After this, you will alternateĀ 1-and-a-half minutes ofĀ running with 2 minutes of walking, for a total of 20 minutes.

Week 3

For yourĀ 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions ofĀ 1-and-a-half minutes of running,Ā 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Week 4

For yourĀ 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running,Ā 1-and-a-halfĀ minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running,Ā 1-and-a-halfĀ minutes of walking and 5 minutes of running.

Week 5

There are 3 different runsĀ this week:

Run 1:Ā a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2:Ā a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3:Ā a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runsĀ this week:

Run 1:Ā a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2:Ā a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3:Ā a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

For yourĀ 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes ofĀ running.

Week 8

For yourĀ 3 runs in week 8, you will beginĀ with a brisk 5-minute walk, then 28 minutes of running.

Week 9

For yourĀ 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.