How can someone start to run a 5K in 5 weeks with a simple plan

If you have never ran with any serious intentions before, but have now got a sudden irresistible urge to pursue the running- worry not! You can go from your couch to completing a 5k run in just 5 weeks. All you have to do is follow a disciplined and carefully planned training schedule that ensures you do not push yourself to injury or excessive fatigue and at the same time consistently elevate your capabilities. This involves a considerable amount of patience and insight into how you should push your body in a sustainable manner. Let’s take a quick overview of a few things to remember before tackling a 5k run as a novice runner:

• Understand your capabilities: Running coaches suggest that you start off with 10–15 miles (16–24 km) a week before you think of training for a half marathon. If you're new to running, make sure you gradually build up the endurance required to amass this mileage.
• Map out a training plan: Having a detailed schedule in place helps track progress and conditions the body to be fully prepared for the race beforehand. If this is your first time running a marathon of any kind, pace your training so that you make sure your goals are aimed at completing the race, and not solely and blindly trying to win it.

• Pace Your Run: There is not one exact pace you should be aiming for in your runs since an individual's fitness and capabilities differ from person to person. If you are a beginner runner, you should aim to run at a conversational pace, as you will begin to gradually increase your endurance as well as your confidence.
• Stay Hydrated: Ensuring you always maintain your electrolyte balance will prevent cramps, exhaustion and boost performance in ways you will not even consciously comprehend. Hydration helpers like these electrolyte effervescent tablets can fuel your run by replacing all the electrolytes you lose during a run.
• Make sure you get adequate rest: Ensuring you get ample time for rest provides time for the body to recuperate and regenerate muscles from wear and tear. Over-exhaustion results from inadequate rest after intense physical exertion. So make sure you don’t burn yourself out during training or on race day!

Keeping these pointers in mind, you can go ahead and tackle your running goals. Running is the cheapest form of therapy, and it’s never too late to start!

You can receive a more detailed plan through the expertise of seasoned marathoner Tarun Walecha in association with Fast&Up- ‘Couch to 5k run in 5 weeks’. Fast&Up has had an enriching relationship with runners from all walks of life, and are determined to fuel the spirit of running for people across the globe.

Click here to know more about Strava running clubs.