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You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, and you haven't been able to meet the minutes running required of the program at the end, its ok to still do the 5K BUT walk during it. Don't feel you have to run the whole thing. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
***Starting on week two, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!
Some running essentials:
Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day)
Grand total: 313/42
Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day)
Grand Total: 210/150
Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day)
Grand Total: 102/258
Phase - IV Run Month 4 All Running (Times in minutes per day)
Grand Total: 260
If you will be following the sprint programs on the site, replace Phase IV with the following:
Start some cycling to get up to 40minutes duration.
You may also start cycling earlier should you feel comfortable. Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes.
Phase - IV Run Month 4 All Running/Cycling (Times in minutes per day)
Grand Total: 260-Run/275 Bike
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and tell me how you did.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.
"I did the 4 month aggressive program. However, at the end of June I was convinced by two friends that I could try a triathlon - so due to my training for the tri I actually did the 3.1 miles on July 19th. Tomorrow I am going to do my first 5K competition in 16 or 17 years!!! I am very excited. It is a small town deal, and I am just doing it for fun-I am very slow! But, I am excited and wanted to tell you thank you for the couch to 5k. I am addicted to the training and am really enjoying the journey. As a side note, I am riding my Mountain Bike I got from Target for my first Sprint coming up in 15 days!!! Thanks for the website, articles, forum and the logs-it's great!"