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Running / May 2020
Danielle Rines, Reebok Editorial

A Couch to 5k Training Plan to Get You Up and Moving

We celebrate Chris Hinshaw and his ability to get us off the couch.

Getting off the couch isn’t always easy. There are so many excuses and distractions in our lives that can keep us from being active. But making fitness a priority can have lasting effects on your health, both physically and mentally. During those tough times when people feel like they need an extra boost, many can turn to trainers for help to keep them accountable. For athletes in particular, it has always been the trainers and coaches that they count on for inspiration and motivation to keep going. But for those who don’t have a home gym or a trainer on speed dial, Reebok celebrates the trainers who can get us off the couch.
 
Running expert, coach and trainer Chris Hinshaw has trained countless successful athletes during his career and has unique expertise in building aerobic capacity. As a former professional athlete, Hinshaw knows what it takes to stay active and continues to push others to be the best version of themselves through fitness. His commitment to helping people push through complacency and reach their full potential is what makes Hinshaw a great trainer. No matter what, he encourages others to never give up. His attention to detail and structure provides high level frameworks for those who are interested in fitness to achieve their goals successfully.
 
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With everything going on in the world today, Hinshaw says there has never been a more important time than now to focus on fitness and find what works for you. So, he has designed a couch to 5k training plan to help people get out and move safely. “An individual’s health and well-being has become more important than any other time in history,” he says. “No more excuses.  No more judgement. It is time for everyone to find their fitness - and this couch to 5k training program is a solid solution.”
 
As a solo activity that keeps you fit while allowing for a mental escape, running is becoming more popular than ever. Hinshaw’s eight-week plan is designed to get you comfortable with a running routine. “This couch to 5k plan starts with a mix of jogging and walking in a total workout time of 30 minutes. The program gradually transitions to workouts with more time jogging until you reach your final workout: a 5k with no walking breaks,” he says.
 
While you may not currently be able to have trainers and others around to keep you accountable, Hinshaw’s plan is ideal to keep you in check. By tracking your progress each day, you can boost your motivation to keep going, even if there’s no 5k in your future. You can be in competition with yourself or challenge someone to do it all with you. It’s about pushing yourself to finish at your goal level – whatever that means for you.
 
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For new runners looking to test things out for the first time, Hinshaw advises to trust the process and don’t push too hard. “New runners must not overthink the jog and walk intensities. The goal of this program is building time on your feet and staying injury free in order to create a new lifestyle.  The jog pace must always allow the runner to maintain a conversation.  The walk should be at a brisk pace while allowing recovery from the jog.  Slow your jogging speed or stop jogging in order to get your breathing back in control.  Remember, we are also developing the strength and stamina of your respiratory muscles as part of this process.”
 
As new runners adapt, Hinshaw says having patience with your body as it adjusts to these new movements is also important. For example, developing foot and ankle control paired with building a stable core is crucial. So, having a low intensity walk/run program allows your body to build mobility and stability while still learning how to run all at once. You have to allow yourself to find a balance.
 
Since this couch to 5k plan is like having a trainer with you every day, Hinshaw is coaching you through it from afar with a tip you should take throughout the entire plan; don’t skip out on recovery or proper fuel. “Rest ‘recovery’ days, as well as a healthy and nutritious diet are equally as important as your training workouts.  The workouts create the stimulus.  However, you need rest and healthy nutrition to maximize the adaptation.”
 
So, stop binge watching that show, get off the couch and lace up! This training plan is going to keep you busy. Check out the full plan below.
 

BASE 1

Monday: 10x (1min jog, 2min walk) Total Run Time: 10min
Tuesday: Cross-Training or Rest Day
Wednesday: 16x (30sec jog, 60sec walk)
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 8x (90sec jog, 2min walk) Total Run Time: 12min
Sunday: Rest Day or Athlete Choice
 

BASE 2

Monday: 10x (1min jog, 90sec walk) Total Run Time: 10min
Tuesday: Cross-Training or Rest Day
Wednesday: 12x (90sec jog, 60sec walk)
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 10x (2min jog, 2min walk) Total Run Time: 20min
Sunday: Rest Day or Athlete Choice
 

WEEK 1

Monday: 16x (1min jog, 1min walk) Total Run Time: 16min
Tuesday: Cross-Training or Rest Day
Wednesday: 9x (2min jog, 3min walk) Total Run Time: 18min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 10x (2min jog, 90sec walk) Total Run Time: 20min
Sunday: Rest Day or Athlete Choice
 

WEEK 2

Monday: 14x (90sec jog, 90sec walk) Total Run Time: 21min
Tuesday: Cross-Training or Rest Day
Wednesday: 8x (3min jog, 2min walk) Total Run Time: 24min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 20x (1min jog, 30sec walk) Total Run Time: 20min
Sunday: Rest Day or Athlete Choice
 

WEEK 3

Monday: 12x (2min jog, 1min walk) Total Run Time: 24min
Tuesday: Cross-Training or Rest Day
Wednesday: 10x (3min jog, 90sec walk) Total Run Time: 30min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 18x (90sec jog, 30sec walk) Total Run Time: 27min
Sunday: Rest Day or Athlete Choice
 

WEEK 4

Monday: 7x (4min jog, 2min walk) Total Run Time: 28min
Tuesday: Cross-Training or Rest Day
Wednesday: 12x (2min jog, 30sec walk) Total Run Time: 24min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 10x (3min jog, 1min walk) Total Run Time: 30min
Sunday: Rest Day or Athlete Choice
 

WEEK 5

Monday: 7x (4min jog, 1min walk) Total Run Time: 28min
Tuesday: Cross-Training or Rest Day
Wednesday: 16x (90sec jog, 15sec walk) Total Run Time: 24min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 5x (6min jog, 2min walk) Total Run Time: 30min
Sunday: Rest Day or Athlete Choice
 

WEEK 6

Monday: 12x (3min jog, 30sec walk) Total Run Time: 36min
Tuesday: Cross-Training or Rest Day
Wednesday: 12x (2min jog, 15sec walk) Total Run Time: 24min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 6x (5min jog, 1min walk) Total Run Time: 30min
Sunday: Rest Day or Athlete Choice
 

WEEK 7

Monday: 4x (9min jog, 90sec walk) Total Run Time: 36min
Tuesday: Cross-Training or Rest Day
Wednesday: 5x (7min jog, 1min walk) Total Run Time: 35min
Thursday: Cross-Training or Rest Day
Friday: Cross-Training or Athlete Choice
Saturday: 3x (10min jog, 2min walk) Total Run Time: 30min
Sunday: Rest Day or Athlete Choice
 

WEEK 8

Monday: 4x (8min jog, 2min walk) Total Run Time: 32min
Tuesday: "Cross-Training or Rest Day"
Wednesday: 8x (4min jog, 30sec walk) Total Run Time: 32min
Thursday: Rest Day
Friday: Active Recovery or Rest Day
Saturday: RACE DAY!
Sunday: Active Recovery or Rest Day
Running / May 2020
Danielle Rines, Reebok Editorial