Training Resources: Couch-to-5K

5K season is starting up!

The 5K has grown exponentially in popularity in the past few years, and there are 5K races themed around the craziest things:  Glow runs, Color runs, Hot Chocolate runs, Hot Dog runs, Cupid Undie runs, Zombie runs, Tough Mudders, Warrior Dashes, Slime runs, you name it!  Runs for food, runs for charities, runs for just weird fun!

Maybe you're interested in running (or walking!) one, but the 3.1 miles seems a little daunting.  Or maybe you've run one before, but your winter fitness routine has not included a regular jogging routine of that distance.  In any scenario, it's important to train your body in preparation for running or walking the distance.

One helpful tool is to use a phone app called "Couch-to-5K".  The premise of the app is to provide timed interval workouts (periods of walking/jogging) that get progressively more challenging until your body is prepared to run the entire 5K distance.  Most apps are plan for 8-10 weeks of training 2-3 days per week.  

The Couch-to-5K app I use most often with personal training clients interested in training for a 5K is "C25K" by Zen Labs.  There is a free version that can be downloaded for Android or Apple devices.

Here is the website:
​http://www.c25kfree.com

This app doesn't have to be used just for running or jogging!  If you're interested in walking the distance, then walk slower during the "walk" interval phase and walk more briskly during the "run" interval phase of the workout.

One of the reasons I like this app is A) It includes a warm-up and cool-down period within the workout (SO important!), B) It allows enough time to properly train the body for the race, and C) It's free!  DO make sure that you stretch after your cool-down, though!  Take the time to stretch your hamstrings, your quadriceps, your glutes, your calves, and your chest/shoulders.  

It's beneficial to round out your running training regime with weekly strength training and flexibility (like yoga!) workouts also!  

Questions about how to use the C25K training app and plan?  Don't hesitate to contact me!

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