Running for Beginners: From Couch to 5K in 9 Weeks

Running for Beginners takes you from not running at all to finishing 5 kilometers with a gentle run/walk plan: three short sessions a week for nine weeks, with clear rules for when to move on and when to repeat a week. Alongside the plan you learn how to keep an easy, conversational pace, choose shoes by comfort and fit, run with relaxed form, strengthen your legs against injury and tell normal aches from pain that needs rest or a professional.

It is for complete beginners and people returning after a long break. It starts with a health check, keeps every run easy, treats repeating a week as normal, and makes no promises about speed or weight loss.

What’s inside

• Running for Beginners guide (PDF, 49 pages): health check and safety; how your body adapts to running; shoes, clothes and kit; pacing and the talk test; running form; warm-up, intervals and cool-down; the 9-week plan; strength and mobility for runners; common aches and injuries and when to rest; fuel, weather and recovery; motivation and safety outdoors; race day and what comes next.
• Running for Beginners Program workbook (PDF, 15 pages): the plan at a glance, a log grid for every run of all nine weeks plus a spare for a repeated week, a weekly injury check, a strength log and your 5K day plan and record.

Instant download. PDF files, yours to keep.

Questions? Email info@coursemints.com.