Recently when walking through the halls of the LBC at Tulane, I noticed a poster for a group doing the Couch to 5k program. Delighted that there was a group of people getting together to do this beginner’s running program, I began talking to my friend about the program at which point he told me to shut up. Realizing that I have my very own column, I thought I’d share the program with those of you who are interested in running.

The Couch to 5k program was original posted on the website www.coolrunning.com by Josh Clark as a routine to help ease your body into running a consistent three miles during your workouts in two months time. The main problem with some when beginning to run or with any other type of exercise is that they do too much when they are first starting out. When they receive the normal aches and pains of a good workout, they’re bodies aren’t conditioned and it’s absolutely miserable for them. Some will get burnt out and others will injure themselves if they push themselves through the pain.

The Couch to 5k program begins with a walk – jog progression a minute of running and a minute and a half of walking alternating for a total time of 20 minutes. You do this only three times a week and then the next week upgrade to a minute and a half of running alternating with two minutes of walking again only three times a week . If you think this sounds too easy and that even you can do this, it’s because you should be able to. However, these are only the first two weeks of an eight week progression.

As you could guess, it approaches running only for a period of 30 minutes by the end of the eighth week, which may be something you could never imagine doing. The value of progression in this manner is that it slowly introduces you to the 5k and sets up a base for you to continue from.

As the program will advise, make sure you properly warm up and use comfortable running shoes. After running, take time to stretch out and cool down properly to help prevent injury and muscle pain. Warm-ups might consist of walking or light jogging for a period of five to ten minutes. Post warm-up you can gently stretch or begin into your routine. Post-workout make sure you stretch , hitting the calfs, hamstrings and quads (a separate article entitled Stay Loose on coolrunning.com should be read for more information). If you neglect proper stretching and warm-ups, you might feel muscle pain and tightness or incur injury, discouraging you from continuing working to out. Make sure you put in the time to workout properly. 

If you plan to use this program, once again it can be found at www. coolrunnings.com or with a google search of “Couch to 5k.” Use a journal to keep track of whatever you do so you can be sure that you are progressing. If you are trying to incorporate cardio your schedule along with strength training, do the cardio after you hit the weights or on your rest days. Now, if you’ll excuse me, I have a workout to continue.

John Valdespino can be reached at [email protected].