From the couch to 5k..... Are you Ready?

Did you set a running goal this year? Or know someone who did?

If you're not a runner or if you never have been, 5 kilometers or 3.1 miles can seem out or reach. But the truth is, if you can walk, you can run. It might be easier for some of us; it might take some of us longer, but we can all do it.

Well... Almost!

From the couch to being able to run 5k should take about 8 weeks if you're committed to the goal. If you're already a walker, then it could take less time. How do you tackle anything that seems overwhelming? One step at a time.

Step 1: Find a local race about 8-9 weeks out and register for it! Just do it! If you spend the money on registration, then you're more likely to train for it.

Note: You can do this plan on a treadmill or outside. When you run outside, there's more friction and resistence. So if you choose to run on a treadmill, make sure you have it on about a 3-4% incline to simulate running outside.

Step 2: Consider yourself in "training". It will make a difference in how you workout and how you eat. You'll find the better you eat, the easier your run will be. Get yourself a good pair of running shoes and a sport watch that is sweat resistance and works as a stop watch. Neither of them have to be expensive!

Important stuff: How fast you run is NOT important; Running is important. Always start and end by stretching. There's nothing worse than a pulled muscle before you get out of the gate. Ice is the best friend to sore muscles. And most importantly if you run outside, BE SAFE. Pick well known routes, well lit routes.

Check out my Yoga board for some great runners stretches.

Step 3: You can do this! So to make your maiden voyage to a 5k....

Week 1
Start with walking. Walk 25 minutes total for 4 days during Week 1. Put some effort into it, and walk at a good pace. This isn't "shopping at the mall" pace. This is "I need to be first in line" pace.

Note: If you're already a walker, you could start on week 3.

Week 2
Let's move to a walk/run combination. So, walk fast for 4 minutes, and run for 1 min. Use your stop watch and run the whole minute. Don't worry about how fast you go. Do this 20 minutes for 4 days during week 2.

Note: You may have some muscle aches... Ice is your friend; USE IT.

Week 3
Walk fast for 3 minutes. Run for 2 min. Alternate that for 20 minutes total. Do that regimen for 4 days in week 3. It doesn't matter how fast you go... Just go.

Week 4
Stay with the walk/run combination. But this week, walk fast for 1 minute. Run for 4. Alternate that for 25 minutes total. Do that regimen for 4 days in week 4. Still doesn't matter how fast you go... Just go.

Week 5
Stay with the walk/run combo of running for 4 minutes; walking for 1 minute. Increase your total time to 30 minutes of alternating this pattern. Do this 4 days during week 5.

Note: See how your endurance is increasing... You should be over the muscle aches by now. If not, stay with ice.

Week 6.
Time to be done with walking. Do your best to run for 20 minutes without stopping. Do that 4 days in week 6.

Week 7
Increase the time you run to 25 minutes. Don't worry how fast you go... Just go. Do this 3 days during week 7. On the weekend of week 5 find a 2 mile route and run it. You're only goal is to finish.

Week 8
Increase the time you run to 30 minutes during the week. Do this 3 days during week 8. On the weekend of week 8, find a 3 mile route and run it.

Week 9 - Go RUN the 5K race you signed up for! Your only goal is to finish!

Congratulations! You knew you could do it!