Tag Archives: first 5k

The Best Beginner’s 5K Training Plan: Building a winning habit with easy every day runs.

The best 5K training plan for beginners is simple, and addresses the hardest part about doing it: Yourself.

If you’re not a runner but you want to run a 5K, there’s a multitude of training plans you can follow over 8-12 weeks to get ready. The most popular is Couch to 5K, where you follow a run/walk approach 3 days a week and build up to running 3 uninterrupted miles by week 8.

Almost every beginner plan has you run 3-4 days a week, every other day. As I mentioned in a recent post, what derails you on these plans is (somewhat ironically) the scheduled days off.

Intended to help you recover, the days off instead tempt novices back into their old habit of not-running, and prevent running from becoming a repeatable, sustainable habit.

It ironically takes more discipline to maintain a half-time running schedule over time than it does to maintain an every-day running habit. Though starting an everyday running habit is more of a grind in the short run, you more quickly ingrain running as a repeatable habit. It becomes easier to continue training.

Meanwhile, if you’re taking a day off every other day, not to mention a full weekend off each week… it’s very easy to forget or give in to temptation, and skip the next workout.

And the next. And eventually quit running.

This is because you’re not building a repeatable habit. You do a workout one day, but then do no workout the next day.

Imagine if instead of brushing your teeth every day, you brushed them three times a week. Chances are pretty good you’d forget to brush your teeth a lot more often doing it three times a week. However, brushing them everyday quickly ingrained the action as a habit, and you do it without a second thought.

This is the power of habit. And it’s the key to conquering your inertia towards exercise, let alone towards training to run a 5K. The key isn’t just to train yourself to run 3+ miles without stopping. The key is to build the habit of running so that it’s easier to get you to do the workouts you need.

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