Couch To 5K - The Gear Beast Version

Posted by Gear Beast on February 09, 2017

Get Up – Get Moving!

January is over and maybe you didn’t actually start your New Year’s Resolution – or perhaps it didn’t quite go as well as planned. Since bathing suit season is right around the corner we thought we would share with you a 9-week plan to get up and get moving – and master your first 5K road race!

The key to training for a race of any distance is to build up your endurance. People tend to start off too fast leading to unhappiness and most likely failure. Small bites of the apple will leave you wanting more and eager to get back out for your next training session!

The plan we have outlined will transform you from spectator to participant in a little over two months – having you ready to run 5K or 3.1 miles - on a regular basis. While at first the plan may seem too easy – stick with it. Don’t try and skip ahead but rather participate in other activities on your off-training days. On the other hand, if it is too strenuous, space out the exercises over more days rather than a week to allow for more recovery. Feel free to repeat weeks if you feel it is needed and move on only when you are ready.

Ready, Set, Go!

Each session is built to take 30-40 minutes, three times a week. This program is built around the amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit!

Be sure to space out the program days to allow for recovery between sessions. Don’t worry about your speed at this point – the goal is to gradually increase the time and distance you can run.

The Plan


Finish Line

Good Luck! Let us know how it goes! We’d love to hear from you!