OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

I feel kind of bad for the guy who originally coined the phrase 'Couch to 5K.' I'm sure it's a running coach somewhere that is not raking the big bucks because he coined the most popular phrase used in every 5K marketing plan in every running store, training facility and online coaching site in the world. I am pretty sure this guy isn't getting royalties every time someone uses the phrase 'couch to 5K' or else he's filthy rich and I probably owe him a few bucks. 

I have a couch to 5K training plan but I don't like to call it that. It's my 'Off your ass to running fast' 5K training plan, because it's not your typical couch to 5K.

12 Week 5K training plan. Save to Pinterest for later.

WHY IT'S DIFFERENT!

Couch to 5K plans typically rely on time, not mileage and make the assumption that once you can run 31 minutes, you can run 3.1 miles. However, if you run slower than a 10 minute mile (which new runners often do) then even after completing the training, you may not have built up to a 5K. I solve this issue by incorporating both time and mileage. We have a daily total mileage goal which is achieved by repeating run/walk intervals for time. You'll see what I mean in a minute. 

Each week you will run two or three times a week. Starting with two runs and progressing as you build your mileage base.

During the workout you will alternate between the running and walking intervals for the specified distance. For example for the first week you will run for one minute, then walk for two minutes, then run again for one minute. Keep repeating the run/walk intervals until you reach the specified distance of one mile. If you are in the middle of an interval once you reach your mileage goal, then the choice is yours on how to continue depending on how you feel.

You could either stop the current interval once you hit the mileage goal (for example you may be 45 seconds into a two minute interval when you hit the two mile mark) or you could choose to complete the final interval and go over your mileage goal. I leave this up to you to play by ear, depending on how you feel during the run.

I also incorporate strength training into my training plan, because the healthiest, strongest, fastest runners do at least some runner-specific strength training. I want to help you get across the finish line in record time without any injuries. You don't need to join a gym or spend a lot of money on weights. Most of the exercises can be done with only your bodyweight. 

COACH LEA'S SUCCESS TIPS:

Always warm up before every run. Try this dynamic warm up and/or these five minute hip exercises before you hit the road. Don't skip it. If you don't have time to warm up, then I'd prefer you cut your run 10 minutes short. Yes, it's that important.

Start out running slow. Go slower than you think you need to. A big mistake new runners make is that they start out to fast and are gassed out before they ever had a chance. Go slower than you think you need. When it feels hard, slow down even more. We can work on speed later, this program is intended to build your endurance. Once you graduate, we can work on a speed program, but for now, don't worry about it. 

Take at least two full rest days a week and listen to your body. Take more rest if needed. Rest and recovery is as important as the training, it is all part of the plan. Try to get 7-8 hours of sleep a night. Better sleep quality equals better recovery and better performance. It's important.

You can take a leisurely walk, foam roll, or stretch on your rest days. Walking on off days is a great way to build endurance and train "time of your feet."

Do two full body strength training session a week on non-running days. Try this workout, this workout or this workout or explore the site for more ideas.

Starting with week six replace one run a week with hill repeats. You can learn more about running hills in this blog post. Hills will help you build strength and make those flat runs feel oh so easy! Take a rest day after hill day. 

Nutrition is important for performance. Check out this post on nutrition for runners. If you are training for a 5K, it's a good idea to start fueling like a runner. 

Taper during week 12. This means rest more than usual! Your only hard workout should be your goal 5K race of 3.1 miles.

TOOLS

Always run in running-specific shoes. Running in your old gym shoes can lead to injuries. Pro Tips on how to buy the best running shoes for you. 

You'll need a way to measure both time intervals and miles. If you don't have a GPS watch, I recommend the RunKeeper app which allows you to set time intervals and track total miles. You'll have to adjust the intervals each week as you progress through the program. 

Download the printable PDF 12 week 5k training plan and tracker. Save to Pinterest for later.

I have given you all the tools you need to complete this on your own. Do you want some additional accountability and help during your training? With online run coaching, I can help you through the whole process.

Want even more personalized service? I can write you a unique training plan built to your own needs, goals, and abilities. All personalized training plans are dynamic, which means they change and adapt as you do. Learn more about personalized running coaching to run your first and fastest race distance. 

Questions? I'd love to help.

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'Twas the Night Before a Big Race

If you know me or have been following my blogs for a while you may know that I have a penchant for bad poetry. I like playing with words, putting them together like a puzzle to tell a rhyming story. Someone once said to me, "Your poems are getting better." I laughed because my poems are supposed to be bad, that's the fun part. 

In the spirit of Christmas please enjoy my own runner's version of "Twas the Night Before Christmas."

'Twas the Night Before a Big Race - A runner's poem.

'TWAS THE NIGHT BEFORE A BIG RACE

Twas the night before a big race and all through the house
This runner’s not sleeping, so neither's her spouse. 

Compressions were laid by the front door with care
In hopes that fresh legs would magically appear. 

The runner was nestled all snug in her bed
While visions of PRs danced in her head. 

She slept in her race gear, with shoes on the floor
So with a quick morning dash she’s out the door.

Then from the alarm clock there rose such a clatter
She sprung from her bed, hoped the lost sleep won’t matter.

Away to the race, she flew like a flash
To the packet pick-up like she was running a dash. 

The moon was the only light at the start
But she looked at her wrist and it sunk her heart.

She forgot her GPS watch, this should be expected
She’d forget her own head if it wasn’t connected.

But what to her wondering eyes should appear
But her hubby waving and flailing her gear! 

He followed behind her so lively and quick
With watch in hand, he laid it on thick:

He whistled and shouted and called out her name
"You owe me big time," he loudly exclaimed!

With great relief and her watch in hand
She was ready to run this race as planned. 

She flexed and bent, the stretch felt so good
She was off at the gun sound as fast as she could. 

And as she was running, he flew to her side
Hubby huffing and puffing, was matching her stride. 

He spoke not a word, but went straight to his work,
He’d run this race as her pacer, and he turned with a smirk

“I wanted to help you to not hit the wall!
To keep up with me, you’ll give it your all!”

As they ran through the course, along the streets,
They heard nothing but foot strikes and collective heart beats. 

They sprung through the finish in record time
Her PR achieved with her partner in crime. 

As the race was ending, with much delight,
The runners heard him exclaim as he ran out of sight...

"To all the walkers, the runners, and all the racers
In my heart, you are all age group placers!"

Merry Christmas, Friends! I hope you all have a happy holiday! 

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COACH LEA

THE TURKEY BURNER RUNNING WORKOUT

Welcome to the latest edition of Workout Wednesday, when each week I share a new running or strength training workout. Last week I shared three holiday-themed workouts to get you through the season. 

Tomorrow is Thanksgiving in the United States, so I thought it would be fun to do a turkey-themed running workout! This is a quick and efficient workout that can be done in under 30 minutes on a treadmill or on the street with a timer. Get it done on Thanksgiving morning or anytime over the long weekend. Maybe you can even recruit your family for a fun holiday-themed workout where everyone works at their own ability. 

It's important to me to note while I call this workout the turkey burner, it is not intended as punishment for your Thanksgiving dinner. You don't need to workout any longer or harder than usual because you may indulge over the holiday. Enjoy your meal with your family. Really enjoy it. Then go back to your normal healthy way of eating the very next meal.

We don't have to pay penance for our food with extra long or hard workouts. Exercise is not punishment. We want exercise to be something we do because it make us feel good, it makes us feel strong and capable. If we associate exercise with punishment then it will be hard to ever learn to enjoy it. No one ever enjoys punishment. 

This workout is a fun way to incorporate the holiday into your workout. Maybe you'd prefer to run a 5K turkey trot in your community or take a walk with your family after dinner. Maybe Thanksgiving Day will be your rest day and once things settle down, you'll go for a run or do Yoga to clear your head after a busy weekend. Move your body in a way that you enjoy and is meaningful to you. Be thankful for that pumping heart, that healthy body and those two strong legs that carry you through a workout.

The Turkey Burner Running Workout - Save to Pinterest for Later! Download a Printable PDF of this workout.

THE APPETIZER

The appetizer is your warm up. Pre-heat your body just like you would the stove. Take as much time as you need to get warm before getting into the workout. Walk or jog for a few minutes before you start to burn the turkey. I recommend this dynamic warm up before starting any running workout.

THE SALAD

Let's get that turkey burning. In case you haven't figured it out yet, you're the turkey in this scenerio. Ha. Run for 30 seconds at near max effort. It should feel hard to get through the 30 seconds, you should be breathing heavily, unable to speak complete sentences, maybe you can get a word out between breaths. You're working hard. 

Then slow to a brisk walk or an easy jog for 90 seconds. Allow your heart-rate to come back back down. Those 90 seconds go by fast, get ready to repeat 3 more times for a total of 4 work and 4 rest intervals. 

THE MAIN COURSE

How do you feel? Let's gobble this main course! Start off with three minutes of an easy jog followed by three minutes at a moderate pace. You should working hard at a moderate pace, but not so hard that you can't maintain it for three minutes. This is not an all-out pace. You should be able to get a few words or a sentence out between breaths, but should be breathing too heavily to have a full conversation without taking gasps of air. 

Recover for two minutes with a brisk walk or jog and prepare to up the pace again. For your next work interval you will move a little faster than your three minute work interval, but less than an all-out pace. You should be working hard, but moving at a pace that you can maintain for two minutes. 

You have one minute to recover with a jog or brisk walk before burning up the turkey with your final working minute. Your last work interval should be close to an all-out max effort. It's your last push, make it count. 

THE DESSERT

Whew, you did it! Now it's time to recover and bring that heart-rate back down to normal. Walk until you are breathing normally again. 

If you want to learn more about how to pace yourself based on the talk-test, check out this blog post for more clarity. It's important that you always work at your own fitness level. Please never try to follow arbitrary paces from workouts on the internet. If you pace your work intervals using the talk-test you will always be sure to work at your own fitness level. Pushing the pace outside of your current fitness levels can lead to injuries. Just say no to internet workouts that assign specific paces for your run intervals. 

THE COUCH (AKA RECOVERY)

Be sure to recover after hard workouts. Remember that it is during rest (not during the workout) that we get stronger and faster. If you don't allow your body the time to recover from hard workouts you won't ever see the true potential from your efforts. Run easy or rest a day or two after hard interval workouts like this one. Don't attempt hard workouts back to back. Aim for seven to eight hours of sleep and fuel your body with healthy carbs, proteins and fats for best results. 

Questions? I'd love to help. 

COACH LEA

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PRO TIPS: HOW TO BUY THE BEST RUNNING SHOE FOR YOU

I love online shopping. I love Amazon. I love shopping in my underwear. I love when I buy something online, forget about it and then it shows up on my doorstep like a surprise Christmas present to myself. I even make money through online shopping. I am an Amazon affiliate, so that means if I recommend something on this blog and you purchase it on Amazon, I make a small percentage of the sale. Online shopping is awesome in so many ways. 

With that being said, there is one product that I think everyone should buy from a local specialty store, running shoes. I see it all the time in online posts "Looking for recommendations: I'm in the market for a new pair of running shoes, what are your favorite shoes?" 

The problem with that is that one person's favorite shoe could be another person's detriment. People have different running mechanics and therefore different needs in a running shoe. It's best to visit your local store and work with a knowledgeable store associate or coach to determine the best shoe for your unique running needs.

WHAT'S THE BEST RUNNING SHOE?

There is no one best running shoe. The best running shoe is one that is comfortable, fits well, provides the appropriate amount of support and cushioning for the individual runner. An associate at a running store can help you make a selection.

NEUTRAL SHOES

Neutral shoes allow your foot to pronate naturally when you run. Neutral shoes are best for runners with normal to high arches who don't overpronate. Some examples of neutral running shoes are Brooks Ghost, New Balance 880, Asics Gel Cumulus and Mizuno Wave Rider.

STABILITY SHOES

Stability shoes are best for runners who have normal to low arches with mild to moderate overpronation. This means their foot rolls inward more than normal and requires some support on the (inside) arch of the shoes to control overpronation. Some examples of stability shoes are Brooks Adrenaline, Asics Gel Kayano, New Balance 860 and Mizuno Wave Inspire.

MOTION CONTROL SHOES

Motion control shoes are best for runners with flat feet and severe overpronation. These shoes do what they say, they control the motion of the foot to avoid severe overpronation. Examples include the Brooks Ariel and the Brooks Beast. 

TIPS FOR BUYING RUNNING SHOES

BUY LOCAL

Visit your local running store to get a shoe fitting by an expert. You will have the chance to try them out in-store, find the right shoe for your running mechanics and support the local businesses in your community. It may be tempting to buy last year's model on an online discount store, but without the opportunity to try them out and receive guidance from an expert, you could end up in the wrong shoe.

BUY BIG

Generally speaking, you should buy your running shoes 1/2 size to one full size bigger than your street shoes (that is, if you want to keep all your toenails). I wear a size eight in my dress shoes and a size nine in my running shoes. The rule of thumb (pun intended) is there should be about a thumb width of space between where your toes end and your shoe ends. Your toes should not be restricted or rub against the shoe. Your feet can swell a little when you run, so you want to make sure your shoe has the space to accommodate to avoid blisters and black toenails. 

REPLICATE RUNNING CONDITIONS

Buy your shoes later in the day after you've been walking around for a while or after a run. Wear the same types of socks you will wear when running. Your feet can swell a little when running, so it's best to try to replicate running conditions as closely as possible when trying on shoes. Run in them at the store if possible. 

REPLACE RUNNING SHOES EVERY 500 MILES (OR SO)

A general rule is to replace your running shoes about every 500 miles. After you've been pounding the pavement for a while your shoes start to lose their shock-absorbing qualities and can lead to injuries. Your body will usually let you know when it's time to replace by introducing you to new aches and pains. If you run 20 miles a week, it's probably a good idea to replace them every six months. Some runners will claim they can run in the same shoes for years without a problem, but those cases are outliers. I wouldn't recommend it. 

ALTERNATE SHOES

If you run every day, it can be a good idea to alternate between two pairs of running shoes. Different shoes with different wear patterns can change the way you strike the ground, even in subtle ways. Simply changing shoes every other day can help decrease the chance of repetitive use injuries. 

DON'T WEAR YOUR RUNNING SHOES WHEN NOT RUNNING

In case you haven't noticed, running shoes can be expensive, so don't needlessly wear them out by wearing them for work or errands. Athletic shoes that are not specific to running are usually less expensive. Buy less expensive pair of gym shoes for everyday wear and save your running shoes for running. Once you've run in your shoes for 500 miles, you could stop wearing them for runs and start wearing them as your daily shoe in order to get the most out of them.

As a side note, it's generally not a good idea to wear your running shoes for other fitness activities outside of running, like classes at the gym, boot camps or CrossFit. Running shoes are built to protect your foot when running in a forward motion and do not provide adequate support for lateral moves. Buy a pair of cross-trainers for your exercise classes. 

BRANDS/COLORS

Once you find the right fit, you may try a few different brands and choose your favorite. While a lot of runners have brand preferences, the colors and fashion statement of the shoe should be the last consideration when purchasing running shoes. Make sure it fits properly and supports your running mechanics, then choose the brand if you have a preference, and lastly the color. You can choose to express your funky style in your compression socks.

If you've never been fitted for running shoes, pinky swears to me that you'll hit your local running store for your next pair of shoes. It is an investment in your sport, your health, and your community. Are you in? 

Questions? I'd love to help.

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10 GIFT IDEAS EVERY RUNNER WILL LOVE

I don't mean to freak you out or anything but there are only 45 days left until Christmas! Where the heck did this year go? It was January, I blinked and now we are 45 days away from Christmas! It's time to start making our lists and checking them twice. 

If you love a runner or if you are a runner, I put together a list of holiday gift items that any runner will love. This also may be a thinly veiled personal wish list (hint hint friends and family).

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

10 Gift Ideas Every Runner Will Love. Save to Pinterest

FLIPBELT ZIPPER

Runners need a place to stash their keys, ID and phone (and food) when out for a run. A FlipBelt is a sleek alternative to a fanny pack. It's big enough to hold an iPhone, it doesn't bounce when you run and all your belongings are safely zipped away. If you don't buy this for your favorite runner and they lose their keys on a run, it's kinda your fault. Live with that guilt.

COMPRESSION SOCKS

Some runners wear compression socks for recovery after a long and tough race and some runners wear them as a fashion statement. If you're thinking that you're pretty sure the runners you know already have a pair of compression socks, let me assure you that a runner can never have too many pairs. Choose wild colors for best results. Works well as a lucky charm. You can take credit for their next personal record.

RUNNING CLOTHES

Funny running shirts always go over well with runners. I chose these two since I have another blog about running with my dog. Insert funny running saying on a shirt for a gift that any runner will love.

DAILY RUN CALENDAR

It's the gift that keeps on giving. Give a daily running calendar to keep your runner motivated all year long. 

PONYTAIL HEADBAND

This is literally the best invention ever. We runners don't let pesky things like cold and wind keep us from running. This headband will help your favorite pony-tailed runner brave the cold weather to keep running towards their goals. 
 

RUNNER'S MEASUREMENT WINE GLASS

Wine and running seem to go hand in hand. Your favorite runner will love this wine glass to help them drink in moderation. Hah. 

MEDAL AND BIB HOLDER

The only thing a runner loves more than running is talking about running. Let them display their race accomplishments with pride. Then every time you visit they can recount all their race stories mile by mile. Sounds like fun, right? 

RUNNING JOURNAL

If perhaps you have grown tired of hearing your favorite runner talk about running all the time, buy them this training journal so they can write down all their training runs, races, goals and achievements so you don't have to hear about it.

WIRELESS EARBUDS

Any runner would love these JayBird wireless earbuds so they can jam to their favorite running playlist to drown out the chatter of life and maybe their running partner. 

GPS WATCH

The ultimate running gift is a GPS watch so your favorite runner can track every step, mile & pace improvement. They can save their music right to the watch and sync those new wireless headphones for a great running experience. You will win Christmas with this gift. 

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What's on your Christmas wish list? Did I give you any ideas? Did I miss anything awesome. Are you taking notes? Someone print this for my husband. 

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Coach Lea