Couch to 5k

It’s time to lace up your sneakers and get moving for the GiGiFIT Acceptance Challenge on Saturday, May 21st! We wanted to provide tips, recommendations, and motivation from Northwestern University Recreation to help you prepare for this year’s 5K.

What is a Couch to 5K?
Couch to 5K is a training program designed to help prepare beginners for their first race. Typical programs use various timed combinations of walking and running to help you build up to successfully finish a 3.1-mile run by the end. There are many iterations of this popular program that last anywhere between four to nine weeks.

5KTrainingGuide

Workouts & Training
This workout schedule, suggested by Northwestern University, gets you ready just in time to participate in this year’s GiGiFIT Acceptance ChallengeThis schedule is based on the standard six-week Couch to 5K training program but is condensed into four weeks.

Cross-training is a critical component to your training routine. Ultimately, you want to use different muscles outside of the ones utilized during running workouts. Swimming, biking, or using the elliptical are examples of low-impact, cross-training workouts that allow the body to actively recover.

For a more “all in one” approach, try using mobile apps such as Couch to 5K by Active or C25K by Zen Labs. These easy to follow training apps help you to gradually progress toward running a 5K. However, both of these programs are based on a nine-week training model.

No matter which route you decide to take, remember to maintain a healthy balance of running days, rest days, and cross-training days. Overexerting yourself can lead to exhaustion and injuries. It’s important to listen to your body, train smart, and enjoy the journey.

Recent Posts

Maureen-thumbnail

Meet Maureen!

Maureen in our new Playhouse Host - She volunteers her time to cover the Playhouse when Megan is unable to be there and enjoys welcoming...
parachute

Best of All: Speech Participants!

There have been so many Best of All moments to come out of our Amina Grace Speech and Language Program this year, that we couldn't...
gwyn-thumbnail

Volunteer Spotlight: Gwyn

Name: Gwyn Blythe Tell us a little bit about yourself. I am a freshman at Jackson High School. I am in a program my school...

1 Comment

  1. Deborah Froelich on May 5, 2022 at 8:17 pm

    Nice to have a framework as it is difficult to know how to start and not feel overwhelmed! Thank you!

Leave a Comment