Search the Community

Greetings Scouts, One of the hardest things about learning how to run is knowing how to start. Sure, you can lace up your shoes and go for a run, but how do you know if you're doing it right, or running long enough, or short enough? Is running out of breath after 15 seconds normal (btw, for new runners, the answer is often 'yes!'). One of the most popular programs for learning how to run is the Couch to 5k plan. Many of us have tried it, and it has helped heaps of people become regular runners. There are, however, some flaws in the system, and as such, it's time for an overhaul. Rebels, allow me to present the Nerd to 5k program. It's a straight-forward, 6-week program designed to get you running 5 kilometers (3 miles) consecutively with as little pain and difficulty as possible. It uses a simple progression model that can be followed even by those of us who have yet to take our first running steps. Unlike C25K, it uses 1 set of walking and running interval periods to make timing much easier to handle. It progresses smoothly from running for 30 seconds at a time, all the way to 40 minutes. By the end of six weeks, you should be able to run non-stop for 40 minutes, covering at least 5 kilometers. All you need to do is follow the plan below (convenient printable PDF attached as well convenient Google Doc available here), make sure you're running at a comfortable pace (eg: able to talk or breathe through your nose), and you're good to go. Where possible, I'll be creating an Accountabilibuddies thread to help out anyone interested in trying the program out during a challenge. Comments and feedback are much appreciated! BFD Summary Note: each session starts and finishes with a walking interval. *Week 6, Sessions 1 and 2 use uneven running intervals Detailed *Please note that this is not a Nerd Fitness endorsed routine. Though this program is safe for most runners, if you have any medical concerns, it is advised that you consult with your medical practitioner before attempting it.