Going from the Couch to 5k
In 1996 Josh Clarke developed the Couch-2-5k programme for those who want to get back into running. His motto is ‘No Pain, No Pain.’ The programme has experienced a resurgence in recent years. So why does this programme work? In an interview with Kevin Callahan, Clarke explained that the reason this programme works is because it eliminates pain. Getting fit should be relatively torture free in order for the couch surfer to want to come back for more. The programme caters for people at all stages of fitness, and helps people from where they are to achieving their goal. Being thrown in at the deep end doesn’t work, especially not for those trying to ease themselves back into exercise. We need to see the light at the end of the tunnel. This programme is rewarding when followed correctly and people will see success.
Clarke wrote the programme back in 1996 because he wanted to encourage those who don’t run to be able to achieve that runners high. Josh advises that you follow the programme; don’t try too much too early. Even if you feel you can; you don’t want your body to crash. Also if you find the programme too strenuous – take it easy; repeat the initial format for the first couple of weeks if you feel you need to. You will need to do a five minute warm up and stretch out before each session as well as a cool down afterwards.
This programme is according to Josh Clarke’s table on Cool Runnings:
Week One: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Repeat this on each of the three days.
Week Two: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week Three: Brisk five-minute warm-up 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)
Week Four: 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)
Week Five: 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)
Week Six: 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)
Week Seven: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week Eight: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week Nine: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
So there you have it. If you follow this programme you’ll be running Five Kilometres in thirty minutes by Christmas.
So finally what running equipment do you need? You need a good pair of runners. Perhaps the reason running is painful is that you are not wearing shoes that are fitted properly to your feet. The next thing is clothing, and ladies, the bra. Hoist up those boulders, who says big boobed girls can’t jump? Load some music onto your MP3 that you know will keep you motivated. It’s amazing how a good anthem can make you feel like Rocky.
Author:
Kathryn Reynolds