How to Start 5k Run Training in 2024: Absolute Beginners Guide

[00:00] if you're thinking about training for

[00:01] your first 5k running race that is

[00:03] awesome number one I totally believe in

[00:06] you you can absolutely do it number two

[00:09] you're probably considering a couch to

[00:11] 5K training plan for this now this is

[00:14] great because couch to 5K training plans

[00:16] will certainly help you get ready for

[00:18] your first 5k running race however 5K

[00:21] training plans have always had a

[00:23] downside that resulted in Runners

[00:25] actually not performing to their best on

[00:28] race day or in future races well for

[00:31] this year we are going to undo that and

[00:32] give you a training plan that you can

[00:34] use that overcomes a lot of the

[00:36] shortcomings of couch to 5K while

[00:38] getting you ready just as reliably as

[00:41] all of those historical couch to 5K

[00:43] training plans what's up motivators my

[00:45] name is Taryn when Ordinary People want

[00:47] to accomplish something extraordinary in

[00:49] Endurance Sports they choose our totally

[00:51] free motive training plans you're ready

[00:53] to take on that next big challenge let's

[00:55] do it this is an example couch to 5K

[00:58] training plan that would be real really

[01:00] common lasts anywhere between about six

[01:03] and eight weeks long and just about

[01:05] every couch to 5K training plan has this

[01:07] breakdown of three maybe four runs per

[01:11] week specific rest days per week and

[01:13] they start out with run walk intervals

[01:16] of maybe one minute of running one

[01:19] minute of walking two minutes of running

[01:20] four minutes of walking and then just

[01:23] gradually as the weeks go on the running

[01:26] periods get longer and then the walk

[01:28] periods get shorter it builds you up to

[01:30] the point at which you are running a lot

[01:32] more than you are walking and at the

[01:34] very end of these training plans you are

[01:37] going to be able to do a 5K race because

[01:39] you really aren't needing that much rest

[01:41] because you've built yourself up to do

[01:43] it there are a few significant downsides

[01:46] to this however first thing is that it's

[01:48] boring you can look at every single

[01:50] workout and it's basically just the same

[01:52] workout with a slightly different

[01:55] version run after run after run going

[01:58] between running and walking this tends

[02:01] to not be very motivating for people so

[02:02] a lot of people drop off because they

[02:04] just figure hey running's boring why am

[02:06] I doing this the second thing this is

[02:08] really significant in limiting your

[02:10] performance on race day and in future

[02:12] races is it tends to build a very single

[02:15] speed shuffling kind of Runner now this

[02:19] run period this run period that run

[02:21] period every single run period in these

[02:25] couch to 5K workouts does the exact same

[02:27] thing just tells you to go out and run

[02:29] and what happens is most people do all

[02:32] of the running at the exact same speed

[02:34] and this is not good training you need

[02:37] to vary your speed for your body to

[02:39] constantly adapt and make improvements

[02:42] which then leads to the next issue the

[02:45] next issue is that this does nothing to

[02:48] promote good running technique and

[02:51] because you are just going to run the

[02:53] exact same same speed the entire time

[02:55] and you're building up fairly quickly

[02:58] people are going to tend to gravitate

[03:00] towards a very slow plotting shuffling

[03:04] kind of heel striking running stride and

[03:07] this is developing a lot of problems for

[03:09] runners in the long term because you

[03:12] aren't actually running efficiently you

[03:14] also are running in a way that is very

[03:16] likely to add injuries because you're

[03:19] adding a lot of impact and imbalances in

[03:21] your running and then finally it's not

[03:23] personalized what if you are just

[03:25] starting but you are actually a very

[03:28] quality athlete and you can run for

[03:30] three minutes at a time well you're

[03:32] going to start off quite a bit slower

[03:35] than you're actually capable of doing or

[03:37] what if you're just getting started

[03:39] which is completely fine and you can

[03:41] only run for 15 seconds at a time this

[03:44] training plan and all of the 5K training

[03:47] plans do nothing to account for all of

[03:49] our individual differences what I've

[03:51] created here that's free for all of you

[03:53] to use is is a motive training plan that

[03:56] is a couch to 5K preparation training

[03:58] plan that will take eight weeks and

[04:00] it'll overcome all of those shortcomings

[04:02] of typical couch to 5K training plans so

[04:06] let's dive into it I'm going to reveal

[04:08] the entire training plan for you here

[04:09] cell by cell week by week workout by

[04:12] workout and give you all the full

[04:13] details but just so you know you don't

[04:15] have to write this down you don't have

[04:17] to go and download something all you

[04:19] need to do is just take a screenshot of

[04:21] this you can do that for free and use

[04:23] this entire training plan for your

[04:25] training to get you ready for your first

[04:27] 5k let's start out with the Monday walk

[04:31] run and I'll reveal all of the workouts

[04:34] as we go what we're going to start with

[04:36] is a 30 minute total workout here and

[04:40] where we are going to start deviating

[04:43] from traditional couch to 5K training

[04:45] plans is right in this very first

[04:46] workout so what we're going to do is

[04:49] we're going to say that this workout

[04:50] should be 30 minutes total in length I

[04:54] want the rest period to be two minutes

[04:56] so start out the workout with two

[04:59] minutes of walking and then where we're

[05:01] going to deviate from traditional couch

[05:03] to 5K training plans is the run is

[05:06] whatever you can do so if you can run

[05:10] for 15 seconds then run for 15 seconds

[05:13] if you can run for three minutes already

[05:16] run for three minutes and this is where

[05:19] we're going to start personalizing this

[05:21] training plan for you because what we

[05:23] are going to do for the rest of the

[05:25] eight weeks is this

[05:27] we are going to gradually take away 15

[05:31] seconds

[05:33] her rest interval so we're starting out

[05:36] resting and walking for two minutes then

[05:38] you're going to walk for only a minute

[05:40] 45 then a minute 30 then a minute 15 a

[05:43] minute 45 seconds 30 seconds and 15

[05:46] seconds but every week you are going to

[05:49] add on 15 seconds to how much you are

[05:52] able to run in the previous week so if

[05:56] you start in week one running for 15

[05:58] seconds then in week two run for 30

[06:01] seconds in week three run for 45 seconds

[06:03] conversely if you are already able to

[06:06] run three minutes well run for three

[06:09] minutes 15 seconds and then week three

[06:11] three minutes 30 seconds and then week

[06:13] four three minutes 45 seconds I'll show

[06:16] you over here with something that I

[06:18] created just to show you an example of

[06:20] how this becomes personalized is let's

[06:22] say you can only run 15 seconds at a

[06:26] time at the start well you're going to

[06:28] get a much more significant work to rest

[06:31] ratio you're going to get a lot more

[06:33] rest based on how much you can run

[06:35] however it's still going to build you up

[06:38] over eight weeks to the point at which

[06:40] you are running two minutes continuously

[06:43] with 15 seconds rest very doable over

[06:46] the course of eight weeks now what if

[06:48] you are that person who can already run

[06:49] for three minutes well that's great it's

[06:52] still going to build you up gradually

[06:54] it's going to build you up to a nice run

[06:56] to rest ratio the ratio is just going to

[06:59] be skewed so that you do a little bit

[07:01] more running than the people who aren't

[07:03] able to run quite so much but it's still

[07:06] going to build you up to that point at

[07:07] which you don't need a lot of rest

[07:09] coming back to this getting into the

[07:12] second shortcoming of couch to 5K

[07:15] training plans where it does nothing to

[07:17] actually train you how to run with good

[07:19] technique what I want you to do at the

[07:22] start of every single run interval here

[07:25] is I want you to start with a running

[07:27] drill that teaches good technique

[07:29] instead of Landing out front of your

[07:32] body and and putting on the brakes I

[07:34] want you to land basically directly

[07:36] underneath your body so what I want you

[07:39] to do at the start of every run interval

[07:41] in this workout is start by jumping in

[07:44] place up and down what's going to happen

[07:46] is your body is going to naturally land

[07:49] directly under your center of gravity

[07:51] then start doing some butt kicks so

[07:54] you're simulating a running stride then

[07:56] start leaning forward from the ankles

[07:58] and run for as long as you intend on

[08:01] running during that run interval by

[08:03] doing this you are going to start

[08:04] ingraining into your brain and your body

[08:07] what it feels like to run with good form

[08:09] because those first few steps are

[08:12] naturally going to have you Landing

[08:13] under your center of gravity building

[08:16] that excellent run technique so we're

[08:18] already overcoming two of the major

[08:21] issues that couch to 5K run training

[08:24] plans have let's get into Tuesday and

[08:26] we're going to reveal arrested so

[08:29] actually I can share that all of Tuesday

[08:33] all of Thursday

[08:35] all of Sunday just like a lot of the

[08:38] couch to 5K training plans out there are

[08:41] all going to be our rest days getting

[08:43] into Wednesday here and revealing what

[08:45] we're doing here this is completely

[08:48] different from couch to 5K training

[08:50] plans we're almost all couch to 5K

[08:53] training plans just have you developing

[08:55] into a single speed Runner and shuffling

[08:57] along in just air quotes running we want

[09:00] you to learn how to run well and run

[09:02] fast and recruit all your different

[09:05] running muscle groups so what we're

[09:07] going to do on Wednesday are Sprints you

[09:10] might think well hey I'm just a beginner

[09:11] Runner should I really be doing sprints

[09:13] yeah so what this workout is is it's

[09:16] going to be 30 minutes in total it's

[09:19] going to be a 10 second Sprint followed

[09:21] by four minutes of just walking or

[09:24] easily jogging around doing a complete

[09:27] recovery the entire focus is this Sprint

[09:30] and the reason for that is all of us

[09:33] adult athletes when we're learning to

[09:35] run as adults what we don't actually

[09:37] move that fast day to day we kind of

[09:40] just walk around we plot around and our

[09:42] body loses all of the activation of our

[09:45] fast twitch muscle fibers so unless we

[09:48] turn that on we are always going to be a

[09:51] slow shuffling kind of Runner these

[09:53] Sprints are going to waken up all of

[09:56] those fast twitch muscle fibers teach

[09:58] our body how to go fast and recruit a

[10:01] bunch of new running muscle groups so

[10:04] that we can activate more of those

[10:05] muscle groups helping not just these

[10:07] Sprint workouts but all of the other

[10:10] running that we do how this is going to

[10:12] progress over the course of the eight

[10:14] weeks I'll reveal here and what we're

[10:17] going to do is we are going to keep that

[10:20] at 30 minutes total it's going to be 10

[10:23] seconds of sprinting in week two and

[10:26] then three and a half minutes of walking

[10:29] around and fully recovering so we're

[10:31] taking off 30 seconds of that recovery

[10:34] time allow allowing us to do an

[10:37] additional Sprint maybe two and then

[10:39] we're still going to keep with 10

[10:41] seconds of sprinting in week three but

[10:43] it's going to be three minutes of

[10:45] walking and jogging in week four it's

[10:47] going to be still 10 seconds of

[10:48] sprinting two and a half minutes of

[10:50] walking and jogging so we're adding in

[10:52] intervals the entire way we're adding

[10:55] load we're adding a training plan so our

[10:57] body is actually adapting and getting

[11:00] faster as we go in week five still a 10

[11:03] second Sprint but two minutes of full

[11:05] recovery week 6 15 seconds of sprinting

[11:08] two minutes of full recovery week 7 15

[11:12] seconds of sprinting 1 minute and 45

[11:14] seconds of recovery and then at the end

[11:17] 15 seconds of sprinting one and a half

[11:19] minutes of total recovery so what's

[11:22] happening here in Monday is we're

[11:24] building up the ability to run steadily

[11:27] with fewer and fewer run breaks we're

[11:29] also developing excellent run technique

[11:31] here on Wednesday we are teaching our

[11:34] body how to run actually very well

[11:36] recruit a bunch of muscle fibers move

[11:38] very quickly in doing so that is also

[11:41] going to improve our run technique so

[11:44] we're not just learning how to shuffle

[11:46] along we're learning how to run well

[11:48] with this training plan Friday which I'm

[11:50] going to reveal here is actually going

[11:52] to be a small strength day it's not

[11:54] going to require a gym we're going to do

[11:56] this with only body weight exercises but

[11:59] remember how I said that most of us as

[12:01] adults who haven't run our entire lives

[12:03] we have some limitations with our muscle

[12:06] groups because they haven't been trained

[12:07] for this and to not actually dedicate

[12:10] time in a strength session every single

[12:13] week which is what most couch to 5K

[12:15] training plans do is really doing us a

[12:18] disservice because us adults we have

[12:21] body limitations we have tight chests

[12:23] our backs don't activate and move quite

[12:26] as easily our hips and our core are a

[12:29] little bit sloppy leading to energy

[12:31] leakage with every single foot strike

[12:33] that we do we're going to start you off

[12:35] with this very short strength workout to

[12:38] open up the body and strengthen and

[12:40] stabilize it what we're going to do in

[12:43] this workout which should take only

[12:44] about 15 or 20 minutes at most is we're

[12:48] going to focus on activating the lower

[12:51] half but doing it in a way that opens up

[12:53] the hips and the core area to get rid of

[12:56] some of those limitations caused by

[12:58] day-to-day life where we tend to sit a

[13:00] lot so we're going to start off with

[13:02] body weight squats lunges and a 20

[13:04] second plank to create stability

[13:06] revealing the next week we're going to

[13:09] instead of body weight squats we'll do

[13:11] jump squats so we are simulating jumping

[13:14] like we do from every single running

[13:16] stride to the other then we're going to

[13:19] have 10 lunges and a 30 second plank to

[13:22] build it up we'll build that up to 10

[13:25] jumping lunges this is fairly intense so

[13:28] we're going to just focus on jumping

[13:31] lunges where we're jumping from one leg

[13:33] and one lunge position to the other leg

[13:35] and then a 30 second plank on our left

[13:39] side 30 second plank on our right

[13:41] getting all of our stabilizer side

[13:43] muscles nice and strong and then I'll

[13:45] reveal everything and you'll see that it

[13:48] just progresses into slightly more

[13:50] complex slightly more stabilization

[13:53] required workouts where we're building

[13:55] up from Kozak squats where we're

[13:57] squatting from side to side scorpions to

[14:00] really open up that t-spine rotation

[14:03] that we need to rotate as we're running

[14:06] all the way into some Turkish getups

[14:08] some single leg deadlifts some Planks on

[14:12] all sides where we're planking on our

[14:13] right side planking on our front

[14:15] planking on our left side and then doing

[14:18] a bridge in behind it's just working our

[14:22] way towards opening ourselves up and

[14:24] creating nice stability that is going to

[14:27] transfer really well into our run

[14:29] technique finally let's get into

[14:31] Saturday and this is what I've termed as

[14:34] a hike day what we're looking at doing

[14:37] here on the Saturday workout is kind of

[14:39] similar to a long run a long run is long

[14:42] steady it's going to build endurance

[14:44] these are very sub-maximal runs that

[14:48] Runners typically do this is our easy

[14:50] long run day well because you're just

[14:52] learning to run we're not going to tell

[14:54] you to go out and run continuously but

[14:56] what I want you to do is get in the

[14:58] habit of being on your feet at a higher

[15:01] heart rate than you're used to

[15:03] continuously so what I want you to do is

[15:05] on this first week have 25 minutes of

[15:08] total work where you can do this on a

[15:11] trail you can do this actually on roads

[15:13] if you can't get to a trail but just be

[15:16] out there working pretty vigorously

[15:18] walking getting that heart rate really

[15:20] high so that you're breathing heavily

[15:22] and then at the very end of this hike or

[15:25] hike walk whatever you want to call it I

[15:27] want you to jog for as long as you can

[15:29] but I want it to be a super super easy

[15:33] shuffly basically like as slow as you

[15:37] can possibly make it and still call it

[15:39] running continuous jog I'm expecting for

[15:42] most people this is going to be

[15:43] somewhere in the range of

[15:45] two to four minutes stretch it out as

[15:49] long as you possibly can and then what

[15:51] we're going to do in week two is we're

[15:54] going to make this total time two and a

[15:56] half minutes longer so 27 and a half

[15:58] minutes so you're on your feet you're

[16:01] working a little bit harder for two and

[16:02] a half minutes more and then I want you

[16:05] to do that shuffle period at the very

[16:08] end of the workout for two minutes more

[16:10] so if you started at the very end of

[16:13] this workout by continuously jogging for

[16:15] two minutes in week two I want it to be

[16:18] four minutes if you start with just one

[16:19] minute I want it to be three minutes and

[16:22] we're going to progress that exact same

[16:24] way throughout all eight weeks where we

[16:27] start with 25 total minutes build our

[16:29] way up to 45 total minutes which is

[16:32] going to be much longer than most of you

[16:34] will need for a 5k so we're getting used

[16:37] to working for a longer period of time

[16:38] than a 5k will even take so all of a

[16:41] sudden the duration of a 5k mentally is

[16:44] not going to be much of an issue for

[16:45] this is also going to build that nice

[16:48] endurance that low level long-lasting

[16:51] endurance where we're burning a lot of

[16:53] fat we're building a lot of mitochondria

[16:55] and energy producers in our muscles that

[16:58] all happens at a very low intensity

[17:00] which is why instead of just making this

[17:02] another run walk like most couch to 5K

[17:05] training programs do we've specifically

[17:07] made this less intense than this typical

[17:10] walk run on Monday

[17:12] so if you haven't done it already take a

[17:15] screenshot of this with your phone and

[17:18] save it to your phone you can print it

[17:19] off you can do whatever you want for it

[17:21] consider this completely free of any

[17:24] copyright issues take this for free I

[17:27] just want you to get out and do that

[17:29] first 5k race now if you want a more

[17:31] personalized training plan than this or

[17:34] if you do this and you want to step up

[17:36] to the next big endurance Adventure that

[17:39] you want to go on maybe a 10K maybe a

[17:41] half marathon maybe a full Marathon you

[17:44] can get a free personalized training

[17:46] plan from us from the motive training

[17:48] app all you need to do is go to

[17:50] mymotive.com go through the sign up

[17:52] process and all you have to do is enter

[17:54] the race dates that you have the goals

[17:57] that you have for those races and your

[17:58] current capabilities and we will

[18:00] generate a completely free personalized

[18:02] training plan for you there's a link in

[18:04] the description below to it thank you

[18:06] for watching motivators you are ready to

[18:09] take on that next big endurance

[18:10] Adventure later