The Ultimate Guide: Couch to 5K
Have you always wanted to run a 5K but don't know where to start? Maybe you've tried running here and there but always end up totally discouraged? This course will tell you everything you need to know to feel confident on race day.
Featuring Francisco Gomez, Personal Running Coach
Format
5 lessons delivered to your inbox, with a daily challenge included in each
Duration
5 days to complete the course, 7 weeks to complete your 5K training plan for race day
Time
5 minutes per lesson
What you will learn
- How to get to the start and finish line using a structured exercise program
- The one healthy habit that will make the biggest difference in your training
- Simple interval exercises to improve your running fitness
- How to incorporate walking into training (and even race day!) to get the best results
- What to do when you feel like giving up
Why should you take this course?
- To set a tangible goal that you can focus on. It's easy to get overwhelmed when trying to get in better shape. There are just so many ways to get healthy and fit—setting a goal for a 5K gives you something simple and straightforward to work towards.
- To get the long and short of training for a 5K. You want guidance that tells you what you need to know, but don't want to slog through whole books for it. It's tough enough making time to run—the less time you spend reading, the better!
- You're done feeling like a couch potato. Today is the day you make a change for yourself, starting with enrolling for this course.
Course Overview
5 Lessons
Gearing Up
Understand what a 5K is and get inspired to lace up your shoes and start running.
Building Good Habits
Build strong routines to help you get rid of the jitters and optimize your training days.
Making a Training Plan
Create a training plan that will help you jumpstart your fitness and run a 5K.
Staying Motivated
Make an incentive plan and use proven motivational tips and tricks to help you stick with your 5K plan.
Preparing for Race Day
Plan for a stress-free race day by taking steps that will boost your confidence and help you cross the finish line.
Meet the Expert
Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
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Frequently Asked Questions
I can't even run for one minute without feeling like passing out. Should I take this course?
While you should always consult a medical professional before starting any new fitness regimen, this guide is designed for absolute beginners. If you can take our advice about walking and listen to your body along the way, you're ready for this program.
Will this course help me go fast during the race?
The focus of this course is more about getting you to the finish line. Part of setting you up for success is helping you not get discouraged if you don't meet your expectation of going fast. If you've already completed at least one 5K race successfully and want to improve your pace, we recommend taking our course on Strategies to Optimize Your Exercise and Prevent Injury.
How will I receive this course?
Once you have completed the enrollment process, you will receive a confirmation email that your course path has begun. You will then receive a lesson in your inbox each day for the next 5 days. Make sure that the email address you provide during enrollment is the email you would like to have the course materials sent to! To make sure you don't miss any lessons, add learn@courses.wikihow.com to your contact list.
What is wikiHow's refund policy?
We want our learners to be satisfied with the wikiHow Pro membership experience. That's why, if you try our courses or other features of wikiHow Pro and aren't satisfied, you can cancel your membership at any time. Contact support@wikihow.pro for help managing your membership.
What are others saying?
Jayson
I didn't realize the importance of clothes and shoes. Also learned to build up distance gradually. This changed the way I run.
Killian
I've been wanting to do a 5k for a while. It's just really hard to run regularly. I liked that this plan was really simple.
Gen
Felt good on race day and I have this course to thank!!
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