Congratulations on your new running program!
Whether you have taken up running to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time,
you'll find that the benefits are many.
Congratulations on your new running program! Whether you have taken up running
to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time, you'll find that the benefits are
many.
No doubt you're looking for "the best way" to run, and Cool Running can point
you in the right direction. Keep in mind, though, that there are few universal truths to running. Everything depends on the
individual, and techniques that some runners swear by might not be right for you. Experiment, find what makes you comfortable.
It's not terribly complicated: the only hard and fast rule to running is that you simply keep putting one foot ahead of the
other.
Why run?
To feel better -- physically, mentally, emotionally. Running is among the
best aerobic exercises for physical conditioning of your heart and lungs. Studies have shown the health benefits to be enormous,
reducing the likelihood of everything from the common cold to cancer. Your stamina will increase. You'll lose weight; most
beginners lose nearly a pound a week.
Just as important, running -- like many forms of exercise -- is a great cure
for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience,
humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear.
No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination
to get out the door.
Rewards of the spirit
You've probably started running for the physical benefits, but you will quickly
discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but
it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity
to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more
aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during
their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often
surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always
of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful.
The Couch-to-5K Running Plan Our beginner's running schedule has
helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Our beginner's running schedule has helped thousands of new runners get started.
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind
up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running
regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running
three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to
do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel
pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate
exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this
amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts.
And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter.
For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well,
choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a
track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before
and after. Read "Stay Loose" for some suggestions.
The schedule Bookmark this page so that you can easily return to check on your progress. You can also add daily
run reminders to the Cool Running homepage. To do this, edit your start page preferences.
Week
Workout 1
Workout 2
Workout 3
1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking
for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking
for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking
for a total of 20 minutes.
2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking
for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking
for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking
for a total of 20 minutes.
3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Jesslyn Bass is an endurance athlete, a coach, a friend, and a student.
Many new racers find that races can be a little intimidating at first. One of the things that is so intimidating about
races is all the long-time racers who have a certain behavior and way of acting. It can be all too easy to stand out as a
"newbie". You can avoid seeming like a neophyte by learning these top 10 things that you can do to be a considerate racer.
1) Line Up Correctly
At the start of the race, it is of upmost importance that you align yourself properly by pace. In most races, only runners
who have a chance at placing in their age group should line up near the front. Walkers and slower runners need to take their
place at the back of the pack. There is nothing wrong with this and it will allow everyone to have the best race possible.
When people line up accurately according to their pace, everyone is safer and happier.
2) Don't Wear Headphones
Wearing headphones during a race is not only a safety issue but also an issue of politeness. When wearing headphones, it
is hard, if not impossible, to hear other runners as they approach or volunteers/police as they try to give you vital information.
Many races actually have a "no headphones" policy. So not only are you being impolite but also you could be disqualified.
Is it likely you will get disqualified? No, but it is a rule anyway, and the rules should be followed.
3) Keep Kids and Pets Controlled
Kids: I love to see families at races. I think it is great to get kids involved in running. Just please keep them clear
of the course (especially near the finish). Pets Most of the same can be said about pets. However if you are going
to run with your dog, keep him/her on a short leash to avoid tripping or tangling with other racers. Oh, and if your dog isn't
trained well or doesn't get along with others, please leave him/her at home.
4) SMILE!
Don't forget you are there to have fun. Take a deep breath, relax, smile, and feel free to chat with people.
5) Stay to the Middle
In most regions, the outsides of the course are for passing. If you are not passing, but rather running with the body of
runners, stay to the middle of the lane. This will allow people to pass on the outside instead of having to weave back and
forth around people.
6) Thank the Volunteers
The volunteers make races happen. Smile, wave, say "thank you", even grunt in their direction to let them know you appreciate
what they are doing. Hopefully, they'll keep coming out to help, so you can keep enjoying the races. Also, cut them a little
slack. I know it is unpleasant, and sometimes just painful, when a waterstop isn't properly manned or some other bit of the
course falls apart for you, but that isn't necessarily the volunteer's fault. Don't take it out on the rest of them.
7) Be Aware of Those Around You
When you are racing, it is easy to lose yourself in your thoughts and forget about the people around you. This leads to
people being cut-off or even being tripped. (Oh, how many times I've seen someone stop to tie their shoelaces, nearly tripping
the person directly behind them.) Be aware of your surroundings, even when racing.
8) Have Waterstop Courtesy
Be especially aware of people around you during waterstops. It's important that you don't slow down, or start walking,
directly in front of someone else who is going faster.
It's also rather kind to make a semblance of an effort to throw your cup at a trash container. If there aren't any nearly
available at the waterstops, then toss the cup with other cups. Try not to have them spread all over the course; remember,
someone has to clean them up.
9) Clear the Chute
When you finally cross the finish line, don't just stop to catch your breath. You actually need to continue on out of the
chute area before you stop. This is especially important for people running between 7 and 11 min/miles, where there are many
more runners to contend with. If you stop directly after you cross the finish line, you may find yourself being run over by
others trying to cross behind you. Just remember, clear the chute.
10) Stay and Cheer
It is nice for the running community in general for finishers to stay and cheer for the other runners that are still coming
in. It is by no means a necessity, but rather a way to give back to the running community. Stick around, enjoy the festivities,
meet a few people, and cheer on your fellow runners!
