By Mitchell Hooper - Published: 20/01/2023

Couch to 5km

Being able to run a 5km (3.1 miles) can provide numerous health benefits, both physically and mentally. Here are just a few examples:

  1. Improved cardiovascular fitness: Running is a great way to improve your cardiovascular fitness and increase the efficiency of your heart, lungs, and blood vessels. This can help to reduce your risk of heart disease, high blood pressure, and other cardiovascular conditions.
  1. Increased muscle strength: Running uses the muscles in your legs, core, and upper body, which can help to build strength and improve muscle tone.
  1. Improved mental health: Regular physical activity has been shown to improve mood and reduce stress and anxiety. The endorphins released during exercise can help to improve your overall sense of well-being.
  1. Weight management: Running can help to burn calories and assist with weight management. It can also help to increase your metabolism, which can help you maintain a healthy weight.
  1. Increased bone density: Regular weight-bearing activities like running can help to increase bone density and reduce the risk of osteoporosis.
  1. Improved sleep: Exercise has been shown to improve sleep quality and duration, which can help you feel more rested and energized.

By working towards the goal of being able to run a 5km, you can reap these and other health benefits that can improve your overall quality of life. Remember to consult with a kinesiologist before starting a new exercise program, especially if you have any underlying health conditions.

Without further ado, here is a guide to running your first 5km. Of course, this is not individual advice and should be taken with a grain of salt BUT can provide you a great starting spot for how you should progress your exercise:

Week 1:

  • Day 1: Walk for 20 minutes, focusing on good posture and form.
  • Day 2: Rest.
  • Day 3: Walk for 25 minutes, incorporating short bursts of jogging for 30 seconds at a time.
  • Day 4: Rest.
  • Day 5: Walk for 30 minutes, incorporating short bursts of jogging for 45 seconds at a time.
  • Day 6: Rest.
  • Day 7: Walk for 35 minutes, incorporating short bursts of jogging for 60 seconds at a time.

Week 2:

  • Day 1: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 5 minutes and walk for 2 minutes. Repeat this sequence for a total of 20 minutes.
  • Day 2: Rest.
  • Day 3: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 7 minutes and walk for 3 minutes. Repeat this sequence for a total of 25 minutes.
  • Day 4: Rest.
  • Day 5: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 10 minutes and walk for 5 minutes. Repeat this sequence for a total of 30 minutes.
  • Day 6: Rest.
  • Day 7: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 12 minutes and walk for 6 minutes. Repeat this sequence for a total of 35 minutes.

Week 3:

  • Day 1: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 15 minutes and walk for 3 minutes. Repeat this sequence for a total of 30 minutes.
  • Day 2: Rest.
  • Day 3: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 20 minutes and walk for 5 minutes. Repeat this sequence for a total of 35 minutes.
  • Day 4: Rest.
  • Day 5: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 25 minutes and walk for 5 minutes. Repeat this sequence for a total of 40 minutes.
  • Day 6: Rest.
  • Day 7: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 30 minutes.

Week 4:

  • Day 1: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 30 minutes.
  • Day 2: Rest.
  • Day 3: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 35 minutes.
  • Day 4: Rest.
  • Day 5: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 40 minutes.
  • Day 6: Rest.
  • Day 7: Warm up with 5 minutes of light cardio and dynamic stretches. Then, jog for 45 minutes.

From here, you can continue to increase the duration of your runs until you are able to complete a full 5km. Remember to listen to your body and adjust your training as needed. It’s important to warm up before each workout to help prevent injury and increase your performance. A good warm-up should include light cardio and dynamic stretches that target the muscles you will be using during your workout.

At Longevity Nexum, our team of Kinesiologist in Barrie, Ontario are experts to ensuring you reach your goals. Call us at (800) 963-4409 to book a session.

Couch to 5 km

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