Couch to 5K—Your Second Month of Training

In the first month of our Couch to 5K training plan, you got up and moving in intervals of brisk walking and light jogging to help build your cardiovascular base. If you’re just joining us now and missed last month’s installment, please read and complete Tips for Starting Out before jumping into the plan listed below. As always, check with your primary care physician before beginning any exercise plan.

In month two, you will progress to longer bouts of running to help you further build your endurance. A few things to note:

You will increase your running times and decrease your brisk walking times. Interval training like this has been shown to help beginner exercisers gradually increase the amount of time per increment they can safely exercise and safety is the most important element of building an exercise system.

You will be running long spans this month, but you will also be stretching more frequently – not just before and after your exercise sessions.

You will also begin cross-training, which will help you to build your endurance and make running more enjoyable.

At least once per week, perform some sort of exercise that is not running. This can be anything that gets you up and moving, including swimming, elliptical training, cardio kickboxing, Pilates, yoga or other exercises (see a list of ideas for different exercise types and descriptions of each in our article Exercises for a Fitter New Year). This is cross-training, something that continues to work your muscles and build your fitness base without focusing on the same exact movements as running.

At least two days per week, stretch only. On two days when you do not plan to run-walk or cross-train, spend a little time stretching out your whole body with your normal pre-running routine or a yoga class. Stretching helps lean out your muscles, release tension, reduce the amount of soreness related to training and improve recovery times.

Focus on a nutrition plan based upon whole foods – such as vegetables, fruits, lean proteins, nuts and other natural items – to help build strong, lean muscles.

Month 2 Training - Weeks 1 & 2

• After warming up, briskly walk for two minutes.
• Jog for two minutes.
• Slowly walk for one minute to lower your heart rate.
• Repeat six cycles for a total of 30 minutes of exercise, 2-3 times per week. 
• Stretch after your walk-run session to help improve circulation and recovery times.

Month 2 Training - Weeks 3 & 4

• After warming up, briskly walk for two minutes.
• Jog for three minutes.
• Repeat six cycles for a total of 30 minutes of exercise, 2-3 times per week. 
• Stretch after your run-walk session to help improve circulation and recovery times.

Remember to keep track of how far you’re able to go now that you are running for longer intervals! You should be able to notice whether you’re going farther, moving faster or generally feeling better. Keeping track of this will help you see where you are improving. Good luck this month, and stay tuned for Month 3 training coming in May!

To learn more about the GBMC Father’s Day 5K and to register, visit www.gbmc.org/5k.