Couch to 5km - No excuses not too

This training plan is for those with very little running experience looking to run 5km in 12 weeks time.
It is a simple and progressive training program that is best followed consistently, and is suitable for absolute beginners.

​Don't worry there is still plenty of time to start moving towards your goal of competing in the 5km race.

Here are a few tips for training
-Be as consistent as possible, but if you do have to miss a day due to illness or injury don't try and make up for that missed day.
-Run at a comfortable pace, slow and stead is the way to develop aerobic fitness for a 5km run.
-Make sure your shoes are not worn out, as worn shoes play a big role in injury.
-Listen to your body, if you feel pain, STOP and rest until the pain has been resolved.
-Don't look too far ahead on the schedule, just deal with it 1 day and 1 session at a time.
-If you are feeling lazy, tired and sluggish, put your shoes on and head out the door. If after 5 mins you feel the same, call it a day and head home.
-Run for time not distance
-Use running as a social occasion to catch up with others - it will make you accountable and it's more fun when you are working with other people.

Dave Letele - the Brown Butterbean - and the BBB30 team use group fitness and teamwork to help keep each other accountable for their training.

This training program was put together by Simon Bucknell - Healthy Families Waitakere Activator. Simon is a long distance runner himself who works within the Waitakere Community. His role is to help workplaces engage their employees and their in active and healthy lifestyles through activities and workshops. If this is something you or your workplace may be intersted in you can contact him via email simon.bucknell@sportwaitakere.co.nz