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Couch To 5k | 5k Training Schedule for beginners | 5K Running READ THIS If You're Planning on Running a 5K Race Anytime Soon: "Give Me 30 Minutes a Day for 3 Days a Week and in Just 6 Weeks Time I'll Have You Ready to Run Your First or Fastest Ever 5K"  Finally, leading personal trainer reveals the exact step by step formula he uses to get his one to one clients fit enough to run a 5k race in only 6 weeks. Whilst being easy to follow, this breakthrough 5k training plan saves you both time and effort because it focuses on using virtually unknown, cutting edge training techniques... But make no mistake about it, this is NOTHING like the 'usual' giveaway running plans you can find on most other running websites. But I'll tell you more about that later... "If you'e looking for a step by step guide that helps you through every stage of training for running a 5km race, from choosing the most appropriate footwear to preparation on the day itself, then you won't find a better one than this one. Having used the guide myself I can personally recommend it. It is full of everything you need to begin training and is presented in a friendly and concise way.  I found by splitting the task of running 5km into small steps, it helped me to feel that I was making progress throughout my training and ensured I stayed motivated.  The techniques really did get me fitter quicker than just running at the same distance and pace each time. Not only that, they also added much needed variation to my exercise programme which made each session feel fresh and different.   The guides are laid out in simple and easy to understand language. They advise you on the best way to prepare and carry out your training and how to ensure you are ready for the actual race day itself. I would recommend these guides as a vital piece of 'kit' for anyone wishing to take part in a 5km race, as they really do guide you step by step and at the same time provide you with encouragement at every stage!  At the beginning of my training I never believed that I would be able to run 5km in one go. However after 6 weeks of following this programme I have managed to complete a 5km run without stopping, which has given me an amazing high and certainly proves that following a guide like this one really works!" Thanks ?C Cassie Barker Dear friend and future 5k runner re you thinking about running a 5k... Maybe you're planning to have a go at training for it yourself, on your own or perhaps you're considering working with a personal trainer or running coach... But just before you make that decision, why not take a few moments toread this short report, I promise it won't be a waste of your time... Because there is a third option which I'll tell you about later... One which will help you to get the most out of your running, so you make rapid progress and never get bored or lose motivation. But keep reading, because as well as discussing the obvious benefits of you starting to run, here are some more of the other things you'll learn when you read every word of this report... You'll learn the biggest mistakes all newbie runners make and how to avoid making them yourself. You'll discover the reason why most people that decide to start running, never keep going past week 2. You'll find out how using advanced training techniques can dramatically improve your fitness whilst radically reducing the time you actually need to spend training. You'll learn how much running you need to do each week to be able to go from couch to 5k in just 6 weeks (the answer to this may well surprise you) And much, much more... There Are Many Reasons Why Thousands of People Each Year Decide to Get Up Off Their Couch and Take Up Running and Enter a 5k Race, You May Also Be Thinking of Running One Yourself, Maybe... You'd like to improve your fitness and you need a challenge and target to aim for which will help you to stay on track and focussed or... You've decided to enter a race so that you can raise money for a worthy cause or charity that means something to you and somebody close to you, or maybe... You just you want to start taking control of your health and lose some weight, tone up, gain more energy and feel better about yourself and running seems like a good idea that you can actually do quite easily, straight away and without any level of skill.  You Are Not Alone in These Thoughts, But You Too Will Also Face Some of These Challenges... You'll start off with the best of intentions to run every day, that's your plan, but after a couple of weeks, you lose sight of your goals and before you know it you're missing sessions and rapidly losing interest  After a few runs you start to feel pain in your joints or down the front of your legs and feet which makes it uncomfortable to run so you decide to leave it for a while until things settle down a bit.  You run regularly and really enjoy it, but can't seem to get any better or run any further no matter how hard you try  You can't seem to get motivated. You love the idea of running easily, of being fitter and stronger but always find a reason why you can't do your training..it's too wet, too cold, too hot, too dark, there's always something!  Your life is too busy, you find it hard enough keeping up with all life's other day to day challenges let alone spending some 'me time' doing something just for you!  Your legs feel heavy and tired and your breathing goes through the roof as soon as you try anything other than walking, leaving you red faced, panting like a dog and with 2 legs that feel as though they're covered in concrete that you've got to drag along.  Let's face it, when it comes to going from couch potato to 5k runner, there has to be an easier way... "Hi Jago Sir, Today was the race. It had been postponed due to rains that made the track slushy. Close to 70 students (18 to 20 year olds) participated in the race. I came in 16th with a timing of 23.08... definitely feeling good about it, especially since it came after a bout of energy-draining sickness.   I was down with chest congestion and fever all through the last week. I am still on a course of antibiotics. Luckily for me, the race was postponed. The sickness did upset my training (I never trained after the last Fartlek training), but I managed to run the race today.   I want to specially thank you for helping me reach to at least this level. But for your guidance, I would have trained recklessly and ineffectively. I am now looking forward to training systematically through the year so that I can easily break in to the top 5 in the 5000 and 10000 metres race next year. I feel this goal is very much attainable.   One value that I have learned is that consistent and meaningful training does deliver results. Thank you once again. I wish to keep in touch with you once in a while. I hope you will not mind it - I mean - you will have hundreds of trainees - coming to think of that - it amazed me that you would always and promptly respond to my mails. Thank you.  With love and regards,  Rajeev Rajan  After reading both the theory and practice I think you should rename them "The Fountain of Knowledge for Runners" as I have learned so much from them. I have run a 5k in the past, but without proper preparation and hence after the event didn't feel like I'd done myself or the race justice, although I did get the satisfaction of raising money for a charity which is very dear to my heart. Since then I have had fits and starts of running without any sort of pattern and probably because I wasn't increasing my fitness levels correctly always found it a chore rather than a pleasure. The information on Nutrition has certainly opened my eyes, always trying to lose weight I had fallen into the trap of cutting out carbohydrates such as pasta, bread and potatoes from my diet as much as I could, with not much effect except for the fact that I have no energy for running or anything else for that matter. Click "light bulb moment", what you have to say just makes total sense and over the last week I have been eating a proper diet and hey presto I have more energy already. I haven't booked my 5k race yet, but will be doing so very soon as I am really keen to prove that I can run a 5k race under 30 mins and when I've done that I'm going to build up my fitness levels using your techniques to run a 10k. But in the meantime I'm following your guidance and have started using the school run to power walk up the hill I have to walk each day. I'm hoping that I will be able to reach the goals I have set myself and the biggy is will I be in my skinny jeans by christmas............hell yes!!!! When I've completed my 5k in under 30 mins I'll send you a picture of me crossing the finishing line, with a big smile on my face :-) Thank you again for the inspiration Mandy Well there is and in the next few minutes I'll reveal all... A simple system you can use right away to get you from your couch to 5k running in just 6 weeks, so easy you'll start to notice instant improvements in your fitness without the usual problems and potential pitfalls all new runners face. But Firstly Who Am I and Why Should You Listen to Me? My name is Jago Holmes, CPT, and I am a fully qualified and experienced personal trainer who has worked with hundreds of runners over the last 10 years. I have personally helped many of these people to work through my own unique 5k training schedule and on to their final and successful goal of entering and completing their first 5k race, in just a few weeks. To help them, I have developed a fast and effective 5k training schedule especially for beginners who want to take on the challenge of running a 5k, but don't know how to go about training for one on their own. I've created a unique training guide that provides an instant solution for anyone that wants to get up from the couch to 5k in just 6 weeks and to be able to run effortlessly and comfortably for as long as they want without injury, fatigue or fitness levels holding them back. I've seen many people approach running in the wrong way which only leads to frustration and stagnation which could have easily been avoided simply by gaining some knowledge or speaking to a professional for some guidance. Lack of Motivation is a Real Problem For Many People, Unfortunately Most of Your Friends, Family and Acquaintances Won't Really Be Interested in Your Running, So They Won't Share Your Enthusiasm Without a motivating reason to get off the couch to 5k training, it probably just won't happen. You'll only manage the occasional sporadic session which won't feel to be getting any easier because you are training far too inconsistently.  Without anybody to answer to or any structure to what you are you are doing, you'll quickly lose interest and this new hobby will soon become something you've tried but didn't really get in to.  Working late, problems with the children, feeling tired...you'll find many more reasons for not getting off the couch to 5k train and only a few for how you can move things around so that you can run?  It's no secret that people like doing things they are good at and aren't so keen on the things they don't do so well and if you aren't getting any better at something, you won't want to do more of it ...that's just a natural reaction that almost everybody has But here's the catch, YOU WON'T GET BETTER without putting in the time and effort in the first place, You need to get up of the couch to 5k training and take action! Too Many New Runners DON'T Set Themselves Any Goals or Follow a 5K Training Schedule or Actually Follow Through With That Schedule...The End Result, They Don't Get Anywhere and Give Up Without a plan, a road map or training schedule most runners simply end up going around in circles and never make any real progress, which is very demoralising  One of the best ways to achieve your goals is to write them down and commit to achieving them by designing and planning your journey and route towards them.  For most runners they lose sight of the destination, long before they have really got going and they struggle to keep up any momentum because they aren't aiming for anything, there is no end result in sight.  So Many People Have a False Idea of How Much Time and Effort it Takes to Go From Sitting On The Couch To 5K Running, They Think There's No Way They Could Spare the Time. Unfortunately if you've ever tried to run even the shortest distance but found it hard work, you'll probably think the same way..."to get better at this is going to take forever, I am going to have to commit so much time to this"  Don't forget the average 5k race takes beginners only around 30 - 45 minutes to complete. We aren't talking hours and hours of running here, so it certainly isn't going to eat up every spare minute of your time!  Too many people think that training to run a 5k race will mean they'll never have any time to see their friends or watch their favourite TV shows and this is a big reason why they don't give it a try in the first place.  One of the biggest barriers to most people getting up from the couch to 5k training is they think that it's going to mean being out for hours at a time, that seems too much of a commitment.  The problem is that the only access most people get to see running is by watching the televised races which usually only feature the big marathons from around the world. This creates a subliminal image in your mind that "this is what running is all about, you need to run miles and miles...you must need this level of commitment and fitness to be able to run." "Hi Jago Just wanted to drop you a line to thank you for your excellent 5k training schedule. I had never run before until I used your training programmes but now I can run a 5k very comfortably. In fact just recently I ran the Hoy half marathon. I've sent you a picture of me running towards the end of the race. I thought you might appreciate it. Thanks - David " David - Orkney Runners Notoriously Pick Up Injuries Really Easily and it Seems That it's Something you Either Work Through or Just Give in to and Have to Stop Altogether Most beginners go from the the couch to 5k training eagerly, starting off full of enthusiasm and energy only to find their desire to run leads them to suffering from tired muscles, aching knees and sore feet.  A very common problem is that old injuries and niggles can come back to haunt you when you start to become more active again and this quickly kills your enthusiasm and interest in your new chosen sport  If you did get injured how could you possibly manage to keep things going, get to work, walk the dog, sort out the kids, take care of the house...things would never get done!   Does the Thought of Being Spotted Running Down the Road, Red Faced and Puffing Like a Steam Engine Fill You With Dread and Embarrassment, Wouldn't You Rather Get a Bit Fitter and Lose a Little Weight Before You Got Started? Well this idea is great in theory, but how could it work...if you don't do any exercise you won't get any fitter? The problem is that to get any better at running, you need to get off the couch to 5k training and take action, go out and do it regularly. The truth is most people don't like the thought of being watched doing any sort of exercise and this puts them off running, because its very nature means you'll be doing it outside at some point in time, especially if you decide to enter a race. This Is One Of The Biggest Mistakes All Runners Make, Have You Ever Done This Yourself?... It always surprises me that when someone decides they are going to go from the couch to 5k running, they just go out and do it without any structure, forethought, planning or understanding of what it is they are wanting to achieve. For example one of the biggest mistakes all newbie's make is to set off running too fast. This is absolutely NOT the best way to improve your ability to run because you'll have to keep stopping before your heart and lungs have had the chance to properly get warmed up, so you'll never build up any endurance. You won't build up your stamina because you'll just get demotivated and frustrated before you see any real progress. Instead you should set off running very slowly and initially don't even run if you can't manage it without having to stop after only a few paces. Once you've built up a foundation of fitness then you can start to run a little faster. Without any structure to either your runs or training plan, you'll do the same things week in and week out and because of this you'll never get any better. There is one major point though that I'd like you to take away from reading this report and that is this - 'YOUR EXERCISE HAS TO BE, ABSOLUTELY MUST BE PROGRESSIVE', it must constantly change and evolve, you need to regularly either run faster, further or more often. Small changes will do, but there must be changes. Most People Never Keep Going Past Week 2 For This Reason, Do You Make the Same Mistake? The reason why most people that get off their couch to 5k training never get past week 2 in their workouts and stop altogether is because they expect too much. They plan to run too often or too far in the early stages when really they only needed to do a fraction of that to make steady progress and see improvements. As a result of expecting too much they try to force their body in to changing too quickly, but it rebels by shutting down. Doing too much causes you to place excessive stress on your nervous system which isn't able to cope, meaning you'll feel tired, run down and demotivated. Instead follow a well balanced 5k training schedule and create some structure to your training by allowing at least a days rest in between challenging workouts, always listen to your body. If you feel tired or run down, have a rest. Just make sure you can distinguish between your body telling you to rest and your mind telling you that you can't be bothered. Simply Plodding Along During Your Training is the Slowest Way to See Any Changes in Your Fitness, Instead Try the Fast Track Route...But Hold on to Your Pants, the Changes Will Be Fast! Advanced training techniques challenge the body in new and varied ways, adding speed, power and endurance in to the mix. These techniques push the body briefly, but to a far greater extent than in your normal everyday training. These shorter more intense sessions mean that you'll push your body harder but over shorter amounts of time. The reason this way of training is so effective is that it saves time so you can quickly go from couch to 5k running, rapidly boosting fitness levels and reducing the chances of overtraining because you aren't placing too much repetitive stress on the body or nervous system because your workouts aren't too long. Finally any change that you can give your body is good when you are going from the couch to 5k and trying to improve your fitness levels. If you want to see the same results then just do what you've always done, if you want to see changes, then make changes to your training. "Twelve weeks ago I was a couch potato, middle age spread, unfit and overweight. My aim was to just improve my knowledge about diet and fitness. (I could run about 100 metres without stopping!). I have lost over a stone in weight and can run four miles in a session and am increasing my distance and speed weekly. I have entered 'The Great North Run' in September, running from 100 metres to 13 miles in six months I could not have dreamt of this twelve weeks ago. My improved diet and fitness have become a way of life. At the end of the day it is down to the individual who has to do the hard work. When you are out training in the wind and rain, it is very easy to cut a session short by a couple of minutes, not a good idea. I will always be grateful to Jago to help me through this lifestyle change. It is now up to me to keep it up." John - Halifax How Much Training Should You Do, What is the Right Amount to Ensure You Are Capable of Going From Couch to 5K in Just 6 Weeks From Now? Everyone starts from a different place and some will have done some training in the past, meaning their progress may be much faster. Doing too much is often as bad as doing too little, but don't do enough and you'll get frustrated at your lack progress. I have found that my clients respond best to their training by building up to running no more than 3 times a week. Each one of these sessions should be different to the previous one and push the body in various ways. This allows for enough rest days which means the muscles and joints can recover. Using this approach also minimises any impact on your lifestyle as the sessions are short and sweet so you can fit them in and around your day to day tasks. So is There a Right Way of Getting From the Couch to 5K Quickly and is There Anything Out There That Can Help? Well the answer to this is both yes and no! Yes there are some programs that are designed to help you go from couch to 5k running and you'll not struggle to find any amount of websites that will provide you with these 5k training schedules free of charge. The problem with them though, and believe me I have done my research in to this, is that they are usually just a collection of charts with either times or miles you should run each week, with little or no theory about how or what you are trying to achieve. Now I'm not saying you need to know enough to be able to write a book on the subject, but you absolutely do need to have at least a basic understanding of how your body responds and changes through exercise. Basically These 'Giveaway' 5K Training Schedules Will Teach You Absolutely Nothing About How to Start Running or How to Train For a 5k Race. You'll find out: - Nothing about selecting the right running shoes for your running style meaning you'll likely choose the wrong footwear which doesn't provide the support and cushioning you need, leading to potential long term injury. Nothing about spotting the first signs of injuries and how to avoid them completely, meaning you won't have a clue when you feel a niggle if it's a long term problem waiting to strike or something you can just run through. Nothing about how hard you should be pushing yourself and how much rest you need to take which means your progress may be very slow or non existent if you don't let your body recover fully between runs. Nothing about using advanced training techniques which bring running in to the 21st century and rapidly improve your fitness levels at the same time as reducing the time you need to spend training. Nothing about how, when and what muscles to stretch off after your runs which means you'll be risking injury and possible problems with your posture caused by muscles that have become too tight. Nothing about how to prepare for and actually run your first 5k race meaning you won't have a clue what to expect on race day. Nothing about selecting and writing appropriate goals and targets to keep you motivated and on course, without which you'll give up at the first hurdle or challenge that comes along Nothing about eating to support your training and the best sorts of foods to choose so you have loads of energy and feel great in between your runs instead of drained and run down. Nothing about what, when and how much you should you drink in order to boost your energy levels and speed up your recovery times. Nothing about coping with the hard days and the sessions where all you want to do is give up and jack it all in. No I Can Safely Say You Won't Learn Much About Running and Training for a 5k if You Follow Any of the Free 5K Training Schedules That You Can Find on Some of the Most Popular Charity and Running Websites, But Heck, Go Ahead and Download a Copy Anyway, it Won't Cost You a Cent. What you will get if you rely on one of these giveaway 5k training schedules to take you from the couch to 5k success, and I can say this from experience, is very demotivated, not a lot fitter and no nearer to achieving your goals than when you first started. My honest advice here is you need to do one of two things... Firstly, either hire yourself a fully qualified and experienced running coach to help you reach your goals or secondly buy yourself a quality 5k training schedule that teaches you all you need to know about training for a 5k. Now although I'd love to, I can't help you on the first option as I'm completely booked up for months in to this year plus I'm also limited to working with runners in my area, that's just a logistical problem. But I Can Help You on the Second Point... I have developed a unique running guide and 5k training schedule specifically for beginners that want to go from the couch to 5k race in just a few weeks from now which you can have immediate access to if you simply follow the instructions you'll find at the bottom of this page. And yes there is a cost involved, but if you think about it, anything that's given away free or very cheaply in life rarely turns out to have any real value. But I think you'll be pleasantly surprised at how little this program costs and by the great FREE bonuses I'll also give you to accompany it But I'll come to that in a minute. For now I'd like to tell you a little bit about my 'couch to 5k' program - '5K Training For Beginners ... It has taken me years to discover and perfect the techniques and knowledge I will share with you in this system, don't forget I've been a well respected personal trainer for the last 10 years now so I do know my stuff! It has taken me nearly 12 months to put all the information together in to the 2 unique training manuals that you can have instantly at your fingertips. I knowhow hard it can be for some people going from the couch to 5k training in order to run a 5k, from experience and from the findings I've had from many of my clients who have started a 5k training schedule on their own and in desperation either given up completely or come to me for help... And this was one of the main reasons why I created... ...'5K Training For Beginners!' By following my unique and user friendly program I absolutely 100% guarantee that you will be able to: - Achieve your goal of going from the couch to 5k running in just weeks from now and accomplish something that most people could never do.  Lose weight quickly, build muscle and tone your body, just don't be surprised if you get in to the best shape of your life! Gain more confidence and self belief than you ever thought possible, things you always were afraid to try will seem like a breeze from now on.  Dramatically improve your health, wellbeing and longevity...feel good factor? Off the scales! Impress your family and friends with your commitment anddetermination to succeed. You will have their total admiration after thecompletion of your first ever race. Boost energy levels way beyond belief, allowing you to turn on your body's release of feel good hormones literally like opening and closing a tap. Even though I created these eBooks for beginners, they will teach experienced runners a thing or two because this 5k training schedule provides you with every last detail you need to know in order to go from the couch to 5k training and completely master running a 5k race! AND...it's the only 5k training schedule of its kind to take you as a beginner through one of the 4 possible training programs...all by following... A Step-By-Step Process, So Simple Even My 7 Year Old Daughter Understands it! No complicated jargon, just the straight forward details of how to train your body to cope with running 3.1 miles in one go, broken down in to small manageable, bite size chunks AND all this without suffering injuries, plateaus and the frustration of tiredness, lethargy and boredom! With all the other advice being given out, I don't blame you if you are a little skeptical, in fact that's a healthy way of thinking to avoid being disappointed. So before I show you some of the specific benefits of '5K Training For Beginners', let me tell you what this program WILL NOT do for you... Here is What '5K For Beginners' Will NOT Do For You... Show You How You Can Go From Couch To 5K Race in Only a Few Days from a complete beginners starting point! That's not physically possible...under any circumstances! Don't fall foul of any 'experts' claims that it is. Give You the Same Old Running Training Advice and a simple generic 5k training schedule that simply doesn't take in to account peoples lives and the difficulties people face when trying to fit in their training. Make You Buy Expensive Training Gear or Supplements to 'boost' your performance. I don't sell any, and I don't recommend anything unless it has a proven track record for actually improving your performance. Tell You That Your Success is Guaranteed simply by buying my system! My exiting new 5k training schedule will give you amazing results and in rapid time, without the usual risks associated with this type of sport, but only if you actually follow my step by step system. Tell You That This is Effortless! You will have to take action on a regular basis. Ok, not as much as you would if you followed a traditional 5k training schedule...but you ARE going to have to work at it! Everything For You! You will lfind out all you need to know about running I assure you, but YOU will need to take action and act on the guidance you are given! I'll provide all the tools that you need, so all you need to do is use them! Click the 'Order Now' Button to Go On to Running Your First 5K More...