Skip to content

Access exclusive podcasts, interviews and analysis with a monthly or annual membership

Become A Member

Step 4: Getting from the couch to a 5k start-line in eight weeks

Ultra marathon guru John O’Regan has us well on the road… but don’t get ahead of yourself.
Oct 7th 2013, 12:00 PM 12,941 13

SO WEEK FOUR is when you should start to notice an improvement but don’t get carried away and my advice is to do just enough to get the result.

Don’t look beyond the finish line until you get to the start line.

I’ve seen so many beginners getting carried away with their new found fitness that they let it take control and then over train which can lead to injury and losing interest.   Avoiding monotony in your training plan is very important and as a beginner that means varying your route or checking out somewhere new rather than adjusting the plan.

Even running your regular route in the opposite direction will create something new.  As an aside to the programme you should start thinking about becoming more active during the day and avoid becoming a fit couch potato by only doing what you need to do.  Following the rest days is as important as following the training days but you can do active recovery and cross train on the non-running days.

This can be any activity other than running.    Avoid lifts and escalators and use the stairs as often as possible but again only do what you can do and don’t look for a workout in everything you do.  This is becoming Fit for Life.

Worth mentioning again that the evenings are starting to get darker and regardless of who has the right of way it’s your responsibility to stay seen.  Dress to live the part not just look the part and avoid badly lit areas.

Week 4 schedule

Monday: Five-min  brisk walk (two-min run/ 60 seconds walk, repeat for 20 mins). Walk to finish.

Wednesday: Five-min brisk walk (two-min run/60 seconds walk, repeat for 20 mins). Walk to finish.

Saturday: Five min brisk walk (two-min run/ 60 seconds walk, repeat for 20 mins). Walk to finish.

Sunday: Rest or active recovery. Cycle/swim/brisk walk.

See the full 5k programme here or the 10k here for more advanced runners.

John O’Regan is a renowned adventure runner and the Life Style Sports Run in the Dark’s expert coach. Follow him on Twitter: @johnoregan777. He is available an online Q&A every Monday from 8-9pm on the event’s Facebook Page to answer training related questions.

Sign up for Life Style Sports Run In The Dark here>

Send a tip to the author

TheScore Team


    Back to top