Couch to 5k: How to Get into Running

I have a client running her first 5k this weekend. She hired me to teach her how to train at home and it’s been going well. As we started talking about cardio, running was an obvious contender for easily accessible low hanging fruit. We started off slow and she’s just ran a 4 mile run over the weekend. We’re both feeling confident that she’s going to blow this race out of the water, but it inspired me to write a blog about the process that I go through when teaching people how to get into running from scratch. I also provide a free couch to 5k program that you can save directly from the blog at the bottom.

In my opinion, running is one of the best forms of cardio. It’s very hard to find an activity that challenges your lungs quite like running does, but that can also be maintained for a long period of time. I have a saying, “running will improve your cardio for everything else pretty dramatically, but nothing else can really improve your running that much except running more.” To me, this speaks volumes to just how good running is.

With the rise of the so called “hybrid athlete”, running has burst back on the scene in popularity in the past few years. Influencers like Nick Bare and Cameron Hanes, show how you don’t have to be light to be a very good runner. You can be both strong, fast, and have great cardio. It just takes a bit of planning and precaution.

So, if you’re looking to add running to your exercise program, look no further. I’m going to provide you with some very useful information to begin your running journey.

Is Running Bad for Your Joints?

I need to get this out of the way first, because you may be apprehensive about running in the first place.

We’ve all heard it time and time again. “Be careful! Running is bad for your knees!”

I want to be very clear here. No exercise is inherently bad. The dose always decides the poison. If someone is having pain during any exercise, it could be an indicator of several things. They may have a movement inefficiency that is creating torque somewhere in the body and sending a pain signal, they could have damage to their body already that they might not know about, the weight could be too heavy, their speed could be too fast, their stride could be too long, their posture could be poor, they could be doing too many reps, they could not be breathing and bracing their core properly, they could be using the wrong footwear.

Wow that’s a lot. My point here is that there are so many things that go into exercise in the first place which is why I’m very meticulous about form and programming.

This is also why it’s very important to have a plan and slowly ease into any activity. Not just running.

With that out of the way, lets get to what you’re here for.

Where to Start

Without getting too into the weeds, I want to talk about a few different types of runs and what their goals are.

There are 3 main types of runs. Long runs, Speed Runs/Interval Runs, and Tempo Runs. Each of these has a specific purpose and will be included in Couch to 5k program at the bottom of the blog.

The Long Run

The long run is a staple of any good running program. It’s where someone will rack up most of their weekly miles and it serves some very important purposes. The long run is usually ran at what people call “conversation pace”. This is a pace that is slow enough that you can utter 3-4 words without feeling like you’re out of breath. Let’s talk about what’s happening during a long run.

• The main goal is to increase time on feet in a periodized fashion. If training for a race, you want your long run to eventually exceed your race distance. Except for marathons and anything longer. The damage accrued over that long of a distance is simply not worth the risk. 18-22 miles is usually where you will long runs capped for most people in most programs.
• Because you’re running at a slower pace here, while your body is still using muscle glycogen(glucose) for fuel, it’s also getting really good at using fat as a fuel source which is a slower burning fuel that can last a lot longer.
• Converting some hybrid muscle fibers to slow twitch and building more slow twitch muscle fibers. These fibers are better at utilizing oxygen and are meant for slower and longer duration aerobic activities.

Speed Runs or Interval Runs

Speed work is another very important type of run, especially for people that are trying to set a PR. The mileage will come way down here and be broken up into smaller intervals for example 400m at a fast pace, followed by 400m at a slower pace. The fast interval is designed to expose you to speeds that are faster than your goal race pace. These runs are usually done at a track or flat road. Having hills sprinkled during an 800m hard effort can be the stuff of nightmares. Let’s talk about the goals here.

• Perceived exertion. This is how difficult you perceive an activity to be. Because you’re running your intervals at a pace that is faster than your goal race pace, your perceived exertion of that goal pace comes way down.
• Building of fast twitch muscle fibers. We don’t want to just have slow twitch muscle fibers. We need both for different purposes. For example, during a race you may come across a very steep hill. It’s very useful to have a good amount of fast twitch muscle fibers in this scenario.
• Increasing running economy and running form. Running economy can be thought of as simply how good your breathing is, how good you are at absorbing oxygen, how good your body is at utilizing that oxygen, and how good your body is at using the various fuel substrates within it.
  Running form can be thought of as how your foot is impacting the ground, the angle of your torso, arm angle, hip separation, posture, etc.

The Tempo Run

A tempo run is another very useful type of run. These are run at a pace that’s not quite as fast as your longest interval run, but not quite as slow as your long slow run on the weekends. The pace can vary depending on your goal, but these are my favorite type of run. Let’s talk about the purpose.

• Bridge the gap between speed work and long-distance work. You’re running at or close to your race pace. Just as speed work is designed to be faster than race pace and thus bring down your perceived exertion of said race pace, tempo runs are designed to increase the amount of time you’re at or close to that race pace. This is important because you do not want your race pace to feel alien to you come race day.
• Increasing time near lactate threshold. Lactate is used for fuel in the body and at a certain point, you can run too fast to where your body cannot clear this substrate out fast enough. As it builds up different processes start to occur that can force you to slow down or stop all together. By spending time near this point, you improve your bodies ability to clear and use that lactate. More fuel and less pain, double whammy.
• Increases mental toughness. Because tempo runs are at a faster pace, it can be easy to want to stop or slow down. Spending time at this pace builds your ability to persevere through the pain which will definitely come in handy come race day.

Your First Run

Now that we have the types of runs out of the way, what about your very first run?

Walk/Run

One of the reasons people quit running is because they ran too fast and thus had a painful experience. This can leave their egos feelings deflated and can also cause injury.

I like to start with a walk run because you’re intentionally walking. Nothing sucks quite like being forced to walk after running too fast. The pace that you’re running at is conversation pace. Again, a pace where you can utter 3-4 words comfortably. We pick a time goal to begin with. Usually people are okay with taking 30 minute walks, so we start with a 30 minute walk/run.

After walking for 5 minutes, we will begin the run starting off at 2-minute increments at conversation pace and 2 minutes walking. Complete 5 rounds of this and walk the final 5 minutes or so as a cool down.

The next step would be to add time to the running interval. 30 seconds is a perfectly fine number to add. If you’re feeling adventurous or felt like the 2:00 of running was too easy, then you can add 1-2 minutes. Even if it felt easy though, I would not add more than 2 minutes to begin with. Once you’ve chosen how much you’re going to increase the running interval by, each week you will increase by that number. So if doing an additional 30 seconds each week, by week 5 your running interval will be 4 minutes and your walking interval will be 2 minutes.

As you continue to increase the running interval, your total workout time will increase. What was a 30 minute workout, is now a 40 minute workout including the walking warmup and cooldowns. The goal of most Couch to 5k programs is to simply increase your workout length passed the amount of time you plan on completing a 5k in. Here is what that would look like.

Week	Run Time (min)	Walk Time (min)	Total Rounds	Workout Time (min)
Week 1	2	2	5	30
Week 2	2.5	2	5	32.5
Week 3	3	2	5	35
Week 4	3.5	2	5	37.5
Week 5	4	2	5	40

The next step would be to begin to decrease the walking interval. Here I would start with 15 second increments. So by week 5, your walking interval would only be 45 seconds. Here’s what that would look like.

Week	Run Time (min)	Walk Time (min)	Total Rounds	Workout Time (min)
Week 1	2	2:00	5	30
Week 2	2.5	2:00	5	32.5
Week 3	3	2:00	5	35
Week 4	3.5	2:00	5	37.5
Week 5	4	2:00	5	40
Week 6	4	1:45	5	39.25
Week 7	4	1:30	5	38.5
Week 8	4	1:15	5	37.75
Week 9	4	1:00	5	37
Week 10	4	0:45	5	36.25

It’s important to realize that your progress with this will vary and some people can be a lot more aggressive with their increases. After following this for 12 weeks though, you should feel prepared to run for a full 25-30 minutes at conversation pace without having to stop. A great milestone for many.

How many days do I run?

With the example above, I would start off with 2 runs a week. How many you increase to depends on any other workouts that you’re doing throughout the week and whether or not you have a race planned.

Let’s use me as an example. I do something every day and I follow a rigorous resistance training program so that means I can only run 2 days a week at the moment. I never take resistance training out of my own program and when I am training for a race, I still only run 3 days a week.

Depending on what my lifts look like for the day, I might do a 2 mile really easy warmup run. So, that would be 4 days/week max.

I think MOST people would do great with just 3 days of running and using the other days to work on other things like strength training, mobility, yoga, pilates, etc.

Changing the Types of Runs

Now that you’ve built some great consistency with running at an enjoyable conversation pace and are increasing what’s called your aerobic base, it’s time to improve your performance. I like to start with interval runs in the form of hill sprints.

This style of run is very easy to remember and not very complicated at all. You start with a 5 minute walk, a 5 minute conversation run, and then complete 5 rounds of a hard effort uphill, walking back down at a very slow pace.

I’m sure you can think of a hill right now that you know it would be a challenge to run up. Generally, in the beginning it should take about 10-20 seconds to climb. The pace you’re running should be 80-90% of your all out. If you’re not fully recovered by the time you make it back down, take a bit longer. A 1:4 work/rest ratio would be appropriate here. 20 seconds on, 1:20-1:30 off x 5. As this workout becomes more manageable or you start to notice your speed is increasing, add rounds up to 10. Then find a longer hill and bring the rounds back down to 5.

Here’s what 6 weeks would look like:

6-Week Hill Sprint Progression

Week 1

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:30
• Rounds: 5
• Notes: Start with 5 rounds at 80-90% effort

Week 2

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:30
• Rounds: 6
• Notes: Add 1 round, keep effort consistent

Week 3

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:25
• Rounds: 7
• Notes: Add 1 round, shorten recovery slightly

Week 4

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:25
• Rounds: 8
• Notes: Add 1 round, keep recovery time steady

Week 5

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:20
• Rounds: 9
• Notes: Reach 9 rounds, decrease recovery slightly

Week 6

• Warm-Up Walk: 5 min
• Conversation Pace Run: 5 min
• Hill Sprint Duration: 20 sec
• Recovery Walk Duration: 1:20
• Rounds: 10
• Notes: Max 10 rounds, prepare for longer hills

There are other types of interval workouts that you can do, but for a beginner this is just a short and simple example of where to start. If you’re looking for more progressions, subscribe to my mailing list to stay updated on when I release more blogs. There will be other articles on more advanced progressions.

The Final Step: Tempo Runs

There is a whole world out there when it comes to Tempo runs. From my perspective, there are 2 simple ways to look at them. If you’re training for a race, a tempo run is designed to give you time at or faster than your race pace. This exposure ensures that you’re not surprised come race day.

The second way to think of a tempo run is from a lactate threshold standpoint. You’re spending time at or blow your lactate threshold. Put simply, lactate is a fuel used for athletics. When your body begins to work too hard, it can no longer clear this lactate, and it starts to build up hydrogen and other biproducts which cause a burning or uncomfortable sensation in the muscles. This is known as your lactate threshold. Spending time at or below this threshold can teach your body how to get better at using that lactate and it also builds up mental resiliency by showing you how to persevere through a bit of pain when things get tough.

The easiest way to know you’re near your lactate threshold is that you can no longer talk. This is a 60-80% effort that will be uncomfortable, but that you can sustain for up 5 minutes in the beginning. After that effort, you’ll want to recover, but unlike the hill training progression, we are not walking here. You will continue to run at your conversation pace that by this time in your training, you should know for certain what that pace is. The recovery period should be around 3 minutes. Start with 2 rounds and increase the time that you are at your Tempo pace each week. How far you go, will depend on how much time you’ve allotted yourself for running. You can take this progression pretty far though. Here is an example.

---

6-Week Tempo Run Progression – Just like the hill intervals, you’ll want to walk for 5 minutes and then run 5 minutes at conversation pace as a warmup. I’m a big fan of dynamic stretching as well.

Week 1

• Tempo Run Duration: 5 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Start with 2 rounds at 60-80% effort

Week 2

• Tempo Run Duration: 6 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Increase tempo run duration by 1 minute

Week 3

• Tempo Run Duration: 7 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Continue increasing tempo run by 1 minute

Week 4

• Tempo Run Duration: 8 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Continue progression, sustain uncomfortable pace

Week 5

• Tempo Run Duration: 9 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Tempo run interval gets longer each week

Week 6

• Tempo Run Duration: 10 min
• Recovery Run Duration: 3 min
• Rounds: 2
• Notes: Max out at 10-minute tempo runs, maintain effort

Footwear

I want to touch on a few last things before you’re off on the beginning of your Couch to 5k running journey.

Running is a high-impact sport, so wearing proper footwear is very important. Here are a few tips to keep in mind.

You want your shoes to have ample cushioning. Most running shoes on the market do a good job of this, but if you’re a beginner, it’s important to differentiate between racers and trainers. Racers have minimal cushioning and are designed to be light, making your race easier. Trainers are a bit heavier, have more cushioning, and that cushioning is softer for a comfortable ride. You should be looking for a trainer.

Look for shoes with a wide toe box, or at least ones that allow you to spread your toes. Running in narrow shoes like Saucony or Nikes for long periods can really mess with your foot anatomy and lead to bunions. You want your big toe to be able to move away from your other toes, not be smashed up against them. This can also reduce foot pain and lower the risk of injury in your lower legs.

There’s no need for a carbon-plated shoe just yet. Carbon-plated shoes are very expensive, and as a beginner, you should be learning how to use your feet to push down into the ground efficiently without too much extra help. Your price point as a beginner should be anywhere from $80 to $140. There are plenty of good options in that price range.

Running Watches: Garmin, Apple Watch, and Fitbit

When you’re starting a Couch to 5K program, having a running watch can make a big difference. It’s not just about tracking your pace and distance – it’s about keeping yourself motivated and making sure you’re progressing the right way. Whether you want something simple or a watch packed with features, there are three main options to consider: Garmin, Apple Watch, and Fitbit.

Garmin
I personally use the Garmin Forerunner 245, and it’s been a game-changer for me. Garmin is all about precision, and it’s designed with runners in mind. Even their entry-level watches, like the Forerunner 55, come with super accurate GPS, heart rate monitoring, and features like interval timers and recovery suggestions. If you’re new to running, those interval timers are key because they help you break down your runs, making it easier to follow a Couch to 5K program. Plus, Garmin watches are built to last – they’re durable and the battery life can get you through days of training without needing a recharge.

Apple Watch
If you’re someone who already loves your iPhone and wants an all-around smartwatch that handles fitness too, the Apple Watch could be a great fit. While it’s not built just for running, it still does a solid job of tracking your runs. You get pace, distance, and heart rate data, plus it integrates well with apps like Nike Run Club or Strava, so you can follow structured training plans or even join virtual running groups. The Apple Watch is really versatile, so if you like having a watch that can do a little bit of everything.

Fitbit
For those who are looking for something simple and easy to use, Fitbit might be your go to. Watches like the Fitbit Charge 5 or the Fitbit Versa 3(I used this model my first year of running) give you the basics – GPS, heart rate tracking, step counts – but Fitbit also does a great job of focusing on overall health, like sleep tracking and stress management. If you’re new to running and don’t need a ton of extra features, Fitbit is a great way to ease into tracking without overwhelming yourself with too much data.

Which One is Right for You?
So, which one should you go for? If you’re serious about your Couch to 5K and want top-notch GPS and running-specific features, I’d recommend Garmin, especially something like the Forerunner 245. If you’re more into having an all-around smartwatch that tracks everything from texts to runs, the Apple Watch is a solid choice. And if you just want something simple to track your runs and health stats, Fitbit gives you everything you need without going overboard.

Warming Up and Cooling Down

I included walking and dynamic stretching as part of the warm-up for some of the protocols above, but what does proper warming up look like?

One of the most important things to help prevent injuries is ensuring your core body temperature is up before moderate to high efforts. Think of it this way: a warm muscle is like a nice, elastic muscle. A cold muscle is stiff, like a piece of beef jerky. Do you really want to be pounding stiff muscles into the pavement? The answer should be no. Walking at a brisk pace can be a warm-up, but performing some dynamic stretches can be a warm-up as well. I like to combine the two before my runs. I go through several movements, walk for a few minutes at a fast pace, and then start my run.

World’s Greatest Stretch

This is a great movement to open up the thoracic spine and help create length in the front of the hips or the hip flexors. From a quadruped stance (on all fours), bring your right foot next to your right hand while taking the left knee off the ground. Keeping the left hand on the ground, reach the right hand for the sky. Take a deep breath. Touch the ground with your right hand and reach back up. (5-8 reps per side)

Walking Knee Hugs

Walk forward, pulling one knee up to your chest and holding for a second. Alternate legs. Ensure the leg you’re standing on has a straight knee. (10-12 reps per side)

Standing Pigeon Pose

Holding on to something for balance, cross your right foot over the top of your left knee. Your right ankle should be resting just above your left knee. As you begin to bend your left knee, reach your butt back. As you get deeper into your hips, you’ll feel a stretch in your right hip rotators and adductors (side butt and inner/back thigh). Take a deep breath, then stand up fully. (5-8 reps per side)

Cooling Down

A cooldown is an important component of training. During exercise blood, waste, and other biproducts pool up in the muscles. Having a proper cooldown is a great way of clearing some of this stuff. It’s also great for transitioning you from a heightened state of alertness to a calmer state where you heart rate can decrease back down to normal.

When we exercise, our body is releasing all kinds of chemical compounds to aid us during our efforts. One of those is adrenaline. If we don’t send the signal to our nervous system that we don’t need to produce this powerful compound anymore, it can be difficult to shut that valve off. This can lead to adrenal fatigue and other issues.

Cool downs also prevent muscle stiffness. Incorporating stretching into the last part of your routine will not only improve your flexibility, but also ensure your muscles don’t cramp up at the end of your effort.

All you need to do is to incorporate some light stretching at the end of your run and/or continue walking for another 5-10 minutes. Walking may seem pointless to do after the run, but I assure you it’s not.

I’ve written another blog post about the differences between static and dynamic stretching. If you’re interested in learning more about the 2, then CLICK HERE.

Nutrition and Hydration

To succeed in this game, it’s very important to make sure you’re properly fueling your exercise. I don’t want to get too bogged down in the details here, as there is a lot I could say about this topic, but I want you to focus on three major components to keep it simple: carbs, protein, and water.

Your muscles are filled with glucose (carbs) and water. Together, these two components form muscle glycogen, which is a local fuel source for your body to use during exercise. After each workout, it’s important to refill these glycogen stores as quickly as possible. This can help kickstart the repair process and ensure your muscles still have energy for other activities. Often, people don’t injure themselves during a run but rather after the fact, when they’re sore and move awkwardly, leading to injury.

If you’re constantly depleting your glycogen stores, the carbs you eat will not be stored as fat, as some carb demonizers would have you believe, but instead will be stored in your muscles for fuel.

For someone who runs 2-3 days a week, an easy number to use is 2.3 grams of carbohydrates per pound of lean body mass each day. Let’s use me as an example.

I weigh roughly 180 pounds, but not all of me is muscle. My current body fat percentage is 13%.

180 x 0.13 = 23.4. That is how much my total fat weighs. I now subtract that fat weight from my total weight.

180 lbs – 23.4 lbs of fat = 156.6. This is my lean, or fat-free mass. I then multiply that number by 2.3 grams of carbohydrates.

156.6 x 2.3 = 360.18 grams of carbohydrates a day.

That may seem like a lot, but keep in mind that I have a fairly low body fat percentage. Yours may be 18-30 percent, which would make your lean body mass much lower, and in turn, your carb intake will be lower.

If you have weight loss goals, remember that as your carb intake goes up, your fat intake must come down. This is easy because carbs only have 4 calories per gram, while fat has 9 calories per gram. For each gram of fat you reduce, you can add 2 grams of carbs, which is nice.

For hydration, aim for somewhere around half your body weight in ounces. This is for a sedentary person and just to maintain vital bodily functions. For someone who runs 2-3 days a week, I would increase that recommendation to 2/3 of your body weight in ounces, and if you lift weights on your off days, you might as well aim for a gallon. If you weigh a lot and have a low body fat percentage, you may need more than a gallon. Remember, this water combines with glucose to form muscle glycogen. Very important.

Protein

Protein intake is one of the most important factors for any and all exercise. It is how your body repairs damaged tissues and it’s also how your body grows that precious muscle that you want to hold on to.

Simply aim to have around 1.5-2 grams of high-quality protein per kilogram of body weight. If you’re stuck on the fence on whether or not to include plant based protein or animal based protein, I’ve also written an article on that exact topic. It is a protein master class, complete with a whole host of studies and how to differentiate between good evidence and bad evidence. You can read that here.

Your Couch to 5k Plan

How about a free 12-week beginner guide to follow? That sounds good, doesn’t it? Here you go.

If you’re brand new to running, I recommend starting with just two days: the hill sprints and the long run on the weekend. If you’ve already built up the habit of running, feel free to add the mid-week tempo run as well. This is just a template to guide you. Your mileage will vary, and you’ll need to customize it based on how much time you have and how your body feels after each run. If you do a tempo run on Thursday and still feel sore, maybe it’s a good idea to run on Sunday instead of Saturday.

Here is a pacing guide.

Saturdays Long Run – Conversation Pace. This is also the pace for the first3 weeks of Tuesdays runs.

Thursdays Tempo Run – Around 45-60 seconds faster per mile than what your conversation pace ends up being.

Tuesdays Hill Sprints – A pace that you can sustain for the full 20 seconds but no longer. This will be fast. If you’re noticing that your pace is slowing down as the rounds go on, you’ve landed on a pace that is too fast. You should be able to hit the same speed throughout most of the rounds.

That’s it for me. I hope this beginner guide has been helpful and I would love to hear about your experience. Find me on Instagram @alwaysadaptive and tell me all about it!