How to begin Running in 2012

 

How To Start Running (The Right Way) In The New Year

Video taken from the channel: HuffPost


 

6 week ‘beginner to 5k’ training plan

Video taken from the channel: This Messy Happy


 

How To Start Running | 8 Week Training Plan To Run Your First 5km

Video taken from the channel: Global Triathlon Network


 

11 Beginner Run Tips | How To Start Running!

Video taken from the channel: Global Triathlon Network


 

How I started running & liking it! | Running tips for beginners | Elanna Pecherle 2019

Video taken from the channel: elanna pecherle


 

5 Running Tips for Beginners �� 5 Things I Wish I Knew about Running from the Beginning

Video taken from the channel: Caty Culp


 

How To Start Running When You’re Overweight

Video taken from the channel: The Run Experience


New Year’s Resolutions You Can Start Right Now Resolution 1: Start Running Regularly. Just want to start running? Plug four or five 15to 20-minute runs (or walks, if Resolution 2: Diversify Your Diet. Time to dust off one of your own cookbooks.

Study the recipe to ensure you own. Start Slow and Build Your Way Up During your first week of running, you may experience minor stiffness and soreness if you’re not properly adjusting your body to your new regimen. Each day for the first 3 weeks, spend no more than 5-7 minutes running followed by 2-4 minutes of walking. Starting a Running Plan for the New Year Written By: Bill Reifsnyder — Superfeet Wellness Panel Member. Bill Reifsnyder is the founder of Camp Runabout, the only adult summer camp for runners on the planet, and is committed to helping runners of all ages and abilities achieve their goals and get the most out of their training plans.

Seek out new routes and alternate your running surfaces. Set goals and reward yourself for reaching them whether it is a full mile without walking or running a 5K in a certain time. Use running apps like Zombies, Run! to keep you on your toes. Listen to your favorite music, a new audio book, or some awesome running podcasts. With New Year’s approaching a lot of people are starting to consider changes to their lifestyles.

While there’s no bad time to start living a healthy lifestyle or consider a healthier way of eating the tradition of creating New Year’s resolutions seems to create a general uptick in these changes. While my family and I started Keto and hiking/running before New Year’s last year, I did. Still running at 74 by: Wayne I first donned running shoes at 70 years. I was always in a good physical shape after riding and walking trails. But this was a total new challenge for me!!. My first jog was a 5 min one and it took 30 mins to recover. Choose a Training Plan Train three days a week Run or run/walk 20 to 30 minutes, two days a week Take a longer run or run/walk (40 minutes to an hour) on the weekend Rest or cross-train on your off days Run at a conversational pace Consider taking regular walk-breaks.

How to Start Running in the New Year Appropriate Fuel. You’ve probably heard of people loading up on carbs before a big run or other extended fitness Warm Up & Cool Down. There are mixed opinions floating around about stretching before running.

What most researchers Ease Into It. When you. It’s so important to break down your running goals from year-to-year. In 2016, my big goal was to run my first marathon, so every race I signed up for was in preparation for that moment.

In 2017, my big goal was to PR in the half marathon, so obviously, I ran a lot of half marathons!Start each run with a gentle warm-up of at least 5 minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs. Start walking for an amount of time that feels comfortable.

When you first start out, try alternating between running and walking during your session.

List of related literature:

Prepare mentally for running in crowded conditions without feeling trapped.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
by Steven Ungerleider
Rodale Books, 2005

Grab a calendar and a pencil, and get ready for your best-planned marathon ever.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

If you are not built to run, don’t force yourself to run a marathon because it’s the cool thing to do since everyone you know has signed up for it.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Good runners look forward and keep focused on the goal.

“The Power of a Praying Woman Deluxe Edition” by Stormie Omartian
from The Power of a Praying Woman Deluxe Edition
by Stormie Omartian
Harvest House Publishers, 2007

Run and train conservatively for your first marathon.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Maintain an Even Effort Next to starting conservatively, maintaining an even effort might be the most important race day ultra advice.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

Do all and any of these things often enough, and you’ll remember why you started running in the

“Eat and Run: My Unlikely Journey to Ultramarathon Greatness” by Scott Jurek, Steve Friedman
from Eat and Run: My Unlikely Journey to Ultramarathon Greatness
by Scott Jurek, Steve Friedman
HMH Books, 2012

Use this probability to your advantage—soon after the start, try to find other runners who look capable of maintaining your goal pace through at least 20 miles (32 km), and encourage them to work with you.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Running is an excellent way to get to know a new city.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

Similarly, Boston in April can be a tough goal if you live in an area where winter running is a daily challenge.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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211 comments

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  • Start slow as in 4 miles per hour. Just enough to carry out a conversation. Make it to 30 minutes non stop @ 4 miles per hour, then introduce some interval training.

  • I’m little bit confused.please help me…What should I do on Sunday Run (2km,3km,4km,5km)!!!Constantly Run Without walk or apply walk/run method???

  • Please no one run if your over weight. Get the weigh off first. Low impact work is crucial. Swimming, walking, low impact circuit training, rowing machine, free weights, cross trainer, bike ect ect. Just do not start running!!!!!!

  • I just started yesterday but after finishing 20 minutes I felt dizzy, could be because I am overweight and it’s been so long since I hit the gym.

  • Thank you for this beautiful video. It’s really helpful. I quit smoking for 8 months then started back 3 weeks ago during a layoff from work due to covid19. I ask for prayers because I want to replace this smoking with running. I really don’t want to smoke. I did for 15 years. Please pray for me. �� I am starting in the morning ❤

  • Hey guys! First of all, I’m SO happy that so many of you found this video helpful! Second of all, there are more videos like this to come, so if you haven’t subscribed already, feel free to do so! ❤️ If you’re curious about my day-to-day life as well, I invite you to come on over to my vlog channel and hang out! Things are about to be changing like crazy in my personal life (moving, new jobs, and just a fresh chapter in my life), so those vlogs are going to be a roller coaster for sure. You can check out the vlog channel here: https://www.youtube.com/culpfiction

    Happy running!

    Caty

  • Really great information for beginner runners. Seems like it’s super gradual and won’t be too strenuous. Hoping for some great results. Thank you so much Heather and everyone at GTN.

  • I lost about 50 pounds from running roughly 5 years ago, and have since gained it all back after moving and reverting back to old habits. I know how much work it is going to take to get back to that weight, but more importantly I know I am capable of doing it.

  • Hey girlie! Watched the video and enjoyed the information. I too share the same desire to just run. In January 2020 before all this COVID I had planned to run a 5K on May 16 ( my Bday ). I ended up sick with COVID and quarantined in my room on my special day. Soo with that being said, I am now recovering and getting back to my goals. I do have a question??? I’m not sure if I missed this information but how many runs did you run before it started to be easier? I know some days are better than others but how long before it becomes normal and not feeling like your going to die? Lol

  • You are amazing beautiful and smart. I started 2 week ago and I can run for 1hr and I started eating healthy no soda no sweet Brad and I love running. I was runner since I was 17 years. I am overweight I 195lb I know I can losses 15lb in 4 weeks. I am so happy

  • Also let me know the first activity on Wednesday means 5 minute walk in th3 start and in the end and 5 times 3 minutes walk and 5 times 1 minute run. Right??

  • Personally I used an app to get me to 5k it pretty used the same training programme as illustrated but it tracked times, GPS etc and gave out badges for progress. Easier than keeping a diary IMHO

  • Great video with lots of good information and tips.
    10:19 Sorry to be a buzz kill but that is not a pushup:D Your chest has to touch the ground for a full motion pushup. Slow on the way down and power upwards. You can simplify if you need to by raising the incline or starting from your knees. Never sacrifice form to make things easier. Modify the exercise instead.
    Everything else was gold ;D

  • it is recommended for over-weight individuals to do brisk-walking/hike everyday for 1 hour as the primary cardio before any type of running is performed. Running while being over-weight can damage the knees, hips, and ankles in a short amount of time! Its hard to see over-sized individuals who start off their first day of a workout program with a 3 mile jog and suddenly develop all kinds of pains in their lower extremities. Brisk Walking, Eating Healthy, and doing a lot of mobility training is the first phase of building a lean and healthy physique. Strength and Cardio-vascular endurance training should should be easier to perform afterwards.

  • I’m 5ft7 and weigh 14.7 stones. I’ve just started jogging again after a long period off and each step I take is painful. I feel like vomiting at the 0.5 mile point. I’ve been jogging for a week now and I’m so fatigued every time I jog, I’m nearly on the verge of giving up every time I go. How far do you think is best to jog for an overweight person like me?

  • I did the San Francisco Parkrun in that park when i visited from Australia. Such a beautiful place to run. Looking forward to when we can travel once more. Great video too!

  • The problem with the run/walk is once you go from run to walk and then you want to start running again, it can be quite difficult. I try to run a 5k, but I know once I hit that wall and can’t run anymore, I know it’s pretty much over in terms of me continuing to run later on during this session. I will continue a vigorous walk until I reach the 3.2 miles, but trying to “re-haul” my 220-225 pounds back into running mode, has proven to be extremely difficult for me. ��

  • Alright time to redo all of this just finished week one now onto week 2, it was extremely hard considering I haven’t done cardio in like 4 months

    Week 2 kinda complete on the final training session I got a sharp pain in my calf in the middle of the session it’s feel exactly the same as a strained calf I had about 8 months ago I’m going to take a week off to recover from whatever it is

  • Asalam o Alaikum
    Thanks for this training video It’s seem helpful, I’m starting from tommorow hope it works and my dream come true actually I was wondering what I should do I am running for 3yrs but I’m not too much consistent and didn’t achieve too much. This video which include plan DO YOU KNOW WHAT real training session is found in comment section lol ��

  • 165 lbs(75kg) this weight is just insane for my age i am just 21….started walking and jogging at 5 45 am….its been 3 days…..and i will continue my training for sure…������just came here for few tips….��������

  • seriously guys just don’t think much about what people think about you when you’re running…….Everybody I talked to just overthink it so seriously just enjoy the run

  • I’m on week 3 and I’m really enjoying it. I even ran through the cool down and then some today because I didn’t feel like I had had enough!

  • Have you done any videos on Cross triathlon? (not X terra as they are soooo expensive and never in the UK). Road cycling is too scary here in UK and I’m a keen mtbiker and river swimmer so cross tris is definitely more appealing.. Cheers and thanks for the great content guys.

  • Thanks…completed it today…weeks 4 and 5 upped the ante but manageable…thought I’d enjoy the 5km today a bit more. Oh well..onto the 10km

  • I’m a 300lb guy. My walk and run use 2:1 ratio. I did 9 min jog and 18 min walk. In 30 min, I did around 3km distance and got around 11:18 pace (min/km). Been doing it for a week (3 times). What can I improve or do next? Do I keep the pace for another week or something else?

  • You are suggesting for overweighted person to take in 5 trainings and 5 stetching trainings. I have never found something that silly. Try to think like overweight person not like a person who likes training. Person that does not train regularly does not like it. No way that someone will take 10 trainings weekly. Omg that is so dumb. One more thing. Someone overweighted will be injured thanks to your advice.

  • Hey! Really good video! I have a question. Just done the first week of the plan! Went a bit too fast on the minutes running though. But I joined a running group today and they just ran 5K at a slow pace ( 7:55/km). I know I can run the 5K without stopping (took us 44:39) but I was wondering if it’s too much for my muscles to go that distance in the second week? Is it better to follow the plan exactly or can I go for a slow 5K run now and then?

  • Hi i just started jogging using the couch to 5k app, my fitness level is pretty low and im still in the 1st week of the program. My calves literally start killing half way through the workout and today (day 3) i experienced a weird disjointed feeling under my right knee. Is this normal? Is this expected and if so will it get better over time?

  • I started with Nike run app it good already did more then 50 run and did 100km can run with 22 minutes non stop and that 4km. Without pause if i pause i can do 10 km or 15 km but never try

  • I started running like a week ago and i see some changes bit not mike losing weight changes. I saw my thighs getting bigger and idk if this is normal but i am scared to continue now. Is this normal??? I just want to keep going and my run is very lightly and not intens please someone help meee!!!

  • i am in week 3rd as per your schedule i am running 3.2km in 20 min i am trying to improve but pace is not increasing, if i increase the pace geeting tired easily, so any suggestion on that to reach 5 km in 20/30 min!!

  • I’m big in general. I was born almost 12lbs as my mom was literally diagnosed with diabetes right before she went into labor with me which explained me being a bigger baby and making some bad damage. I’ve always felt ashamed carrying these genes and I want to join the military despite it. I want to try my best to make myself in somehow. Although I’ve always been big and my genes, I love swimming. I did competitive swimming and I’m actually a coach for mutiple teams. Despite being a great long distance swimmer I want to be able to run or jog without my weight being an obstacle. I feel like I’ve become immune to swimming and have stopped losing weight/fat. Swimming has helped me a lot but I think it’s time I start running more just to get my muscle memory to adapt.

  • My brother started running 5k his first week and now (2 years later) finds it super easy to run. I tried to do 2.5k off the bat but it’s really difficult. Would you suggest learning to run like this? Will this work?

  • Upon successfully being able to run the 5k in the end. Will I be ready to just go out and run 5k’s 3 times a week after that? Or do I still have to incorporate warmups, routine, and strength and conditioning of some sort?

    My goal is to supplement my caloric deficit weight loss with 5k runs throughout the week after I finish this training plan.

  • I always give a big thumbs up to heavier runners. For new runners, no matter what your weight situation is it will take SEVERAL WEEKS to get your breathing stabilized at a given speed. You’ll know when that happens.

  • I’m not overweight, I’m normal weight but I’m very weak. I have almost no muscle in my legs and I’m basically just bone and fat with a tiny bit of muscle. This is helpful for people like me too:)

  • U said that is a 6 week programme for beginners. will this still work if u decent at running. basically will it improve your time?

  • I was training for my first marathon utilizing this marathon training program “Zοrοtοn Axy” (Google it). It is a great book with great a great training schedule and insight. If you are running a marathon for the very first time, you should try this guide. I`ve been running 5ks, 10k and half marathons and made a decision to take the next big step to the marathon..

  • Thank you for this motivational talk and tips of running. As you mentioned though, I have a few questions and would love it if you could answer some of them. A little background about me, I have just started running/light-jogging a couple of days back and cannot get a continuous run out. Could you please tell me a good time I can maintain at this stage to run and walk? Also, I have a bit of a flat foot on my left foot, so could you suggest a nice pair of running shoes for me? One that can give high arch support and be a good pair for runnign outdoors? Cushiony? Would appreciate it a lot to receive a response from you. Thanks in advance!

  • Wtf is this video, I thought she will give some stretching and warm up tips, but she is promoting here shoes and some fucking belts. What a waste.

  • I’m 190 right now and I’ve started doing 30 60’s where I run in place for 30 seconds and walk in place for a minute, for 25 minutes (then continue walking for 50 mins) when I tried running outside a few years ago, my knees started hurting so now during the quarantine I’ve started doing everything in place. this is my first week but I think it going to help (and maybe I will one day feel comfortable going back outside)

  • I just jog for 500meters and I got tired with no fighting power to push forward..

    >> Because of these anxiety..
    ..I felt that if I push forward i’am gonna die because of breathlessness

  • Is endemondo a good app for running! My family all use it for walking so I downloaded it but I don’t know if it’s good for running?

  • A few years ago I weighed 300 and lost 80 and then I gained all the weigh back and now I’m here:(

    I’m so effin determined to get back into shape especially during covid cause people rarely go outside so I feel that running outside would be more productive vs working out in a gym

  • I absolutely hate running. I do calisthenics and I like to include endurance training to my workout. But when it comes to running I despise it

  • I have surpassed week 6 in less than a months i wanna push myself
    But im afraif of getting injured

    Background: im a swimmer training will start in about a month trying to get maximum gains without getting injured and im 14

  • I’m pretty middle in weight, just about overweight, and I’m getting up at 6:00am tomorrow morning to start runningI did a mile today, and wow, that was more difficult than it should have been; I’m blaming lockdown and my previous workout of the daybut Isabelle Furham made me start wanting to. Anyway, I wish everyone else luck.

  • in the beginning of my netball training we always have to jog 8 rounds and its hell like �� but with this video and the other comments I think I can manage it maybe I guess �� thanks ❤️

  • I’m stuck at Week 3 and can’t progress. I can’t run more than 5 min. at a time without losing my breath and switching to a walk. Even if I try not to go too fast, I can’t seem to run longer without my lungs rebelling. Do I just power through it anyway? Even if I’m gasping for air? Week 4 Session 1 requires an 8 min. jog and I can’t do it. I’ve been stuck at Week 3 for almost a month.

  • hello everyone, thanks for these helpful comments
    this one had helped me a lot. I have learned a lot from this video.
    i really grateful

  • Lo was definitely waiting for the sponsored by fit belt haha glad you like it and I hope they toss you a sponsorship! Thanks for the tips. Love your style of video very down to earth and helpful!

  • I love running, but it terrifies me. I’ve had been experiences with child predators pulling into my yard because I was going to check a mailbox, I’ve been followed home, had a guy wait for me who showed up on the ‘sex offenders’, had people stalk me in stores and follow me, etc. I love running, but I’m honestly too scared to run in my yard unless an adult is with me. I’m not as scared with my little sister, because I know I’d do anything to keep her safe which makes me feel safer. My parents find it silly that I’m 16 and too scared to walk to the the mailbox without them watching me, but due to my past expediences, I can’t help but worry every time I step outside, every time I’m sitting in a parking lot, standing in line, etc. I really want to run more just I’m too scared to go outside.:(

  • Hello, quick question bc I am looking to began your 5k plan! On week 2, Sunday (@ 2:25 in the video) what does the “3x 2/2” mean? I want to ensure I will complete the plan to the fullest extent.
    Thanks in advance.

  • Excellent timing for this video in an accessible format that makes it seem achievable I am hoping to do a Go Tri event later in the summer so it’s about time I put some trainers on and got out there with a plan thanks GTN!:)

  • I just finished your 8 week training and I reached almost 8Km in one day! I really felt myself improving and I am looking forward to keep running, but now faster and longer! Thank you so much ❤️

  • Even if you only run 1km and walk most of it? You beat all those folks who chose to sit on a couch and watch the tv. Well done you!:D

  • I feel exactly the opposite: My mind says “You have ran enough, you look tired and you should stop now”. However, if you ignore that, you’d realize that the body in fact, had the potential and your mind was merely discouraging ya.

  • This Couch to 5k advice is a godsend! I had zero experience, zero knowledge how to build up my endurance and couple of times I tried running before I felt like I was making no progress, so I stopped. With this app I feel like my every run is a huge step forward, each run is longer, with less walking intervals. I’m halfway through that program and I’m so proud of myself:) makes me really enjoy running and even anticipate it! Thank you for that advice! About to start on those zombies ��‍♀️

  • Seriously what you said around the end is excatly the same I do felt nice t hear that i m going right way in right manner improving my life..

  • running never been my favourite…… this video made me change my attitude! thank you so much for sharing, step by step I’ll try it

  • I have recently returned to running as an overweight 53 year old. Slowly building up my times/distance but I am really struggling with stiffness and aches and pains at the start of each run. I warm up and warm down and stretch before I run but nothing seems to help. Any advice?

  • There is no such thing as a 100% perfect run, but give it the best you can.
    Like Caty Culp said, shoes, something to hold your belongings, and to get some energy into you before you head out.
    1. Start slow, warm your body up, even with a fast pace walk, then a very slow jog, gradually building up a ‘slow steady speed’.
    2. At the beginning, have as many breaks as you need, it’s not a race, nor are you a performance athlete. don’t get to comfy with the breaks, keep reducing and reducing, until you can go on for longer with very little breaks, and ultimately to complete a full 30 min, run without a break.
    3. Go at the times you are comfortable with or at a time that fits in your day/night. depending on your lifestyle, work etc.
    4. If your shy or nervous, then always remind yourself, of all the health benefits of jogging, and goodness you will get from every second running, your heart, lungs and kidneys will love you for it. also if you can get a running partner or a few of you to go out and jog together.

  • I have just finished the 5k now and im currently averaging 5mins 30 per km. Im 15 so im wondering if that is a decent pace for my age as I can’t find anything on the internet.

  • It worked! It has been 2 weeks now since i am capable of running 5k without interruption. Just like you said, I did not rush the training program. Now I am focusing on my pace. Next target will be to achieve sub 30mins time.

  • Thank you for sharing your experience it was useful. Where I live there are no parks or forests so how would you recommend me changing my route? I’m planning on doing the run before work at like 4.30 or 5 in the morning since I work far from where I live.

  • omg woow I’m actually training with the couch to 5k to 10k I did my first 5 K 1 month ago and I’m training now to do the 10K wich I wanna be able to do before my birthday wich is the 20th August!!:D

  • I’m hereafter the lockdown. I had gotten into running in January and now I’m almost overweight I have a BMI of 23.5 so I’m almost.

  • Can someone help me? I run a 20 minute mile (3mph) but I find it really hard for some reason. For the average person, that would be an easy walk, but it’s difficult for me. I’m 14, 5’1, and 119 lbs. If someone had any tips please help me.

  • very inspring. im aiming to run the brooklyn marathon in a few months. Been losing motivation due to minor improvements in the long runs but this video reminded me the only person I should be comparing myself is me

  • This really helped me, I really want to start getting fit again, depression and social anxiety have really hurt my physique… Just kind of starting to think it is hopeless seeing as I can’t even run more than 30 seconds.

    ——Little update 2 months after I posted this:
    I’m struggling way less with sleeping and feel a lot more healthy. The runs I take have improved a lot! I can run for about 2 minutes now and run an walk two minutes each. Mostly I do this for 3 km in at least half an hour. I have struggled with keeping a schedule but I’m still happy with the little improvement I booked! My depression and anxiety are a bit less ( I run in the evening when not a lot of people are outside, so that helps me feel less conscious). I feel more motivated to do other things like hobbies when I keep to my schedule of running every other day. So for people who struggle with depression and anxiety I can safely say that going for a run or at least for a walk will help a great deal to make you feel better. It’s okay if you don’t get the results you would’ve liked just think about how the exercise at least helps you mentally!

  • i’m 41, almost 20 years of gym and weights and i’m just starting out running and all i can say is knees knees knees ouch. i’m doing 5k twice a week but my last run was horrible………..just as typing this i got to the running shoe part of your video!

  • Do you intermittent fast on your run days? And if so, do you run before or during your eating hours? This video was so helpfull!!

  • If anyone reads this please listen to him your body is not ready for anymore than what he is putting in the training plan in the beginning or you will end up like me and getting some good old shin splints and strained calf and a hip that feels like a bubble is in there that won’t pop please throw your ego out the window. Now I’m starting from square one I had a 2 month break to heal and I’m ready to kill it

  • I used to do cross country in high school. Once I got out of high school and into college, I only did powerlifting. I haven’t ran in over 3 years and I just did my first run today and I gotta say after 1 mile, I feel just the same after completing a marathon from 3 years ago.

  • Thanks for the awesome info! Just getting started. How do you track times of running and walking while you are running and walking? Was thinking about watches and thought you might have a suggestion.

  • Bro, during the quarantine I forgot how to run, I tried running like usain bolt, landing flat on my feet, now my feet feels broken, I can’t even walk on it now, everytime I run it’s like lifting weights on my feet��

  • I’m starting tomorrow 5/19/20 app downloaded. I’m doing it for strength and body tone. Oh yea no more outside food. Check on me in a couple of weeks ��

  • started running again about a week ago, today I was feeling insanely motivated so I ran very far. When I finally arrived back at my home, my lower legs started to hurt so bad.
    Now I sit in my chair and Im barely able to move them.
    Well.. shit.. Lesson learned I guess..

  • So…I’m overweight and I tore my right quad tendon. I don’t have full strength in my right thigh. Any tips to try and run so I don’t suffer another injury?

  • I’m using the couch to 5k app and doing chloe ting’s 28 flat stomach challenge. Just finished my 1st day and I feel great! I’m so excited for the results!

  • When I start running.. my problem is not out of breath. My hips and leg feel so hurt until I feel that if I continue running I will fell down. Does anyone know how can I overcone this problem?

  • If you are overweight/obese and are struggling to finish your run visualise who want to become get angry with your self tell your self come on fatty

  • 16 June Walk/Run combo
    17 June strength training 3 rounds. Unelevated Plank and pushups not up to mark and count
    18 June circuit training 3 rounds. Walk/run combo, air squats, 5 elevated pushups, stepups. Couldnt engage glutes as much.
    19 June walk/run combo. Strength training post run. 3 rounds elevated plank, airsquats, elevated pushups 5 each

  • Good information at the start of the video regarding the difference between walking and running feet position. I also add in that’s why it’s extremely important to build strength in the stabilising muscles of the hip such as glute medes as we come crashing down with no support from the other leg whilst running compared to the walking stride when one foot always remains on the ground, great work guys.

  • If I’m starting out and not tired from doing anything else I can jog 5-6 minutes and run maybe 2-3 max. If I’m already tired I can run like 0.5-1 minute:(

  • This vidoe makes sense why I feel like I can’t run more than a mile even though a couple of days ago I managed to push it to 1.5 miles, aka 2 kilometres, but it makes sense why I feel sore. I’m 15 btw and I’m skinny so I should probably be going further but lockdown stopped me from getting regular exercise cause I just didn’t at school and never really got outside unless at my mates house playing football, but I don’t want to take a day off cause I was feeling I’ll before I started (I’m only 5 days in)

  • thank you! I am on week 6 and knowing I will run 25 minutes without stopping is making me so nervous. That feeling of achievement once the week has been completed is amazing though!

  • Thanks Elanna, I’ve just started the first week of Couch to 5K here in Southern Italy and your presentation has motivated me to keep going with it

  • Omg just started the video and can’t help to comment how you’re so pretty and I love your hair and makeup!!! Okay back to watch the video. ��

  • When I ran I would do sprints, combos (30 sec sprint, job, walk), and jog. On days I didn’t run I would bike or do other low impact cardio. I have permanent injuries so now I walk mostly and low impact cardio.

  • When you are listening to music is there an app that alerts you and overrides the music to tell you when to walk vs run and vise versa

  • When you guys can charge on a monthly basis instead of taking it all at once per year…I will start my free trial. Can’t give up that much money all at once for something I don’t think I might be able to stick with or have time to do.

  • WE ARE BIRTHDAY TWINS! I’m shipping for marine recruite training soon and due to covid I have been a couch potatoe for 6 weeks so I’m definitely goingbto try this app to get me back in shape.

  • Right now I can barely even run half a mile w/o a break but I’m gonna give this a shot. Might have to repeat weeks at the end but we’ll see

  • I’ve gained so much damn weight.
    Never been this fat in my entire life!
    I have a knee that tends to dislocate whenever the hell it wants, running was my passion. Now it’s only a dream.
    Gosh I wish I could lose the weight.

  • Anyone else have to read James Joyce “Portrait of an Artist as a Young Man” in school? The only thing I remember from that books is how he was a runner and used the proper form of keeping your arms at your side. Haha

  • Thank you. This was helpful. I’m a strength athlete, but I’ve recently decided to incorporate running. Imagine how shocked I was when I couldn’t run consistently for much more than a kilometer. Of course I pushed myself and became disgruntled with my lack of improvement. My ankles and knees hurt. My cardio seemed to get worse. I never realized one had to progress so slowly. I figured I was just getting old, or that running wasn’t for me.

  • 6 weeks ago could barely catch my breath after workout 1, just ran a 5:44 for 5k, never been more proud.
    Thanks for the routine jumping onto the 10k plan on Monday.

    Ps. Lost 11.5 kg while at it and intermittent fasting
    Thanks alot

  • I used to be a triathlon runner back in high school, over twenty years ago. But haven’t really done any running since. Over the years I’ve become horribly out of shape, so about a week ago I decided to get back into it. I have never been in so much pain. My knees are in absolute agony. I didn’t pace myself at all. I was trying to run everyday, I was trying to push myself further day by day, and only walked when I was completely out of breath. But these tips should hopefully help me from killing myself in a run. Thanks!

  • I have gained 20 pounds over 6 months and my clothes don’t fit anymore. I will use your tips and download zombies coach to 5k. I hate running, but I need to lose this added weight, so here I go!

  • If you are a cyclist, starting running it is incredibly easy to do too much, too soon as your base cardio fitness is probably excellent but your smaller foot muscles and tendons have a long way to catch up in particular peroneus brevis / longus, posterior tibialis. A lot of problems can be avoided by having a strong foot arch (which again, might be weak if you don’t walk much or wear shoes with arch support). Simply standing on one leg, keeping the weight on the ball of the foot while you brush your teeth is a great way to start building up that arch and avoiding injury.
    Pullups are also a runners secret weapon. It stretches out the back and works your lats which control your core and twist as you run connecting opposite shoulder to hip.

  • The 11 tips:-
    1just start run, have fun, start short
    2nice and easy pace
    3good pair running shoes
    4day off after each run
    5mix up the surfaces, variety
    6go for distance, not time
    7walking is not a failure
    8strecthing light after run
    9join local running club
    10built up gradually, not more 10% rule weekly
    11keep track, log running volume

  • I want to start running but need to take it easy on my knees. I can probably do a fast then slow pace. I can’t wait to check out your other videos!! But I’m gonna get outside today so I’ll watch them later!

  • just want to know if this is a good thing to do: run till you feel very uncomfortablevery heavy breathing etc then walking for lets say 2 minutes, i want to start running again but can only run for about 2 minutes

  • Loved your story! I started in 2014 lost over 60 lbs! I never thought I would become “addicted” to running” but i did. Then my Dad passed away Christmas morning in 2017. Was the hardest year for sure and it took me off my running program. Since then I’ve gained most of it back and since COVID 19 have picked it up again. I love it, but can’t seem to find the motivation to be dedicated like I was a few years ago. Thank you for this mini pep talk and reminder of why I am doing it anyways. Just subscribed and am looking foward to seeing what else you have in your motivation bank. Cheers!!

  • I’ve been suffering chronic fatigue for years, but feel a little better lately, so started trying to run. I can only run for 2-3 minutes at a time so far ����‍♀️ I also run funny ��

  • This guy has no understanding of what he’s talking about, in fact he has anti-understanding, leaving his listeners worse off than they were before receiving this “advice”.

  • Okay I just did the first day and the one minute run killed me, but I will not give up!! I will comment how was the second week, I hope this planing helps me to get used to run!!!

  • How come sometimes running is super easy and my legs feel so light but sometimes my legs feel soooo heavy and I feel like I’m not going foward

  • I did my first run today and it felt so good.ever since after i left the army i’ve really been on my butt for the past 2 years and it did no good for me. Came instantly looking for advice and this helped alot, thank you very much. wish me luck!

  • I’ve been smoking pot like every day for 3 years and now I just turn 18. Exactly one year ago from now was when I last smoked. I just started running and forgot how challengingly it can be as you start out.

  • I’ve started running and need some better clothes and trainers, what are the best affordable trainers as i have flat feet so need them to be comfortable?

  • The 3 things that enabled me to massively improve my running capability were the following:
    1) SLOW DOWN!!!
    I was running way too fast, which was exhausting me very early. I’ve found that they best way to go is to start slower, and naturally increase pace as you go along if you wish. I know that sounds strange but it seems to be the case for me
    2) Get a better technique.
    This is very important too. With the correct technique (as shown in this video) you seem to just go faster with far less effort. Its amazing!
    3) Eat healthier
    Sounds cliche but Ive stopped eating sweat treats (biscuits, cakes… I still have honey and a bit of sugar though) and drinking caffeine. (I highly doubt the caffeine has had any effect on my running but the cutting down on sugar certainly has because I no longer get acid reflux while running.

    I have still got a bit of a problem with rib and shoulder pain that I haven’t found a solution to yet but running with a good posture has definitely prolonged the pain until near the end of my run.

    This may not work for you but I just thought it may be a useful read. Thanks for reading!

  • how come i can run for 6 minutes on the treadmil and i cant run for 30 seconds outside? and i know 6 minutes isnt long but im just starting and im trying to get into shape so take pitty on me

  • Thanks for the video I managed to hit my PB of 5k but was then crippled with my knees for next 4-6 weeks, my cadence I think is to fast, might try short and sweet. Where is the link to start running to 5 k which you mention at the end.��

  • i have two questions is this recomended if you are prone to sjin splints or should i take it even slower like 10% a week starting at 2-3 km a week?

  • Thank you so much for this!!!! I started IF a couple months ago then kinda winged off of it since being quarantine! But also during quarantine I’ve been walking more and trying to start running more. After watching this I want to start back IF. With that being said can you share what you eat during IF?

  • Hey sir…
    On 3rd week Sunday I can’t run 2km constantly and this is 4th week start;today is Wednesday�� Soo now what should I do!!! Try to follow 4th week routine or try to run 2km constantly???
    Please please reply….

  • When you would only run for like 3 minutes where did you do that cause I feel like it is embarrassing just running 3 minutes and then going inside lol

  • Have not run in 8 years. I just do heavy weight lifting. First thing i did was running 8km in 52 min. I was DEAD like for real everything hurt and i was unable to walk for 2 days haha!! When i did my militaryservice i did 10 km in 43 min and could atleast walk the daya after lol.

    Eddit: can add that im now at 110kg half bodybuilder half strongman compared to my slim 88 when i was 20yo haha.

  • Finished this training plan today with a 5k time of 31 mins!!
    At the start i could barely run 2k without struggling for breath but this 6 week plan really helped me and i recommend it to everyone!

  • First time I started running. I ran around the block then two blocks and three blocks. Started going around the track by my house. Then ended up running a 5k every other day. The most fit I’ve ever been. I wanna start back up again!

  • I am that person who wants to start back running but is out of shape. I want to know does it matter if I decide to run/walk on a treadmill or outdoors?

  • Was feeling disappointed as I am at the end of week 4 of couch to 5k and I just couldn’t finish the run. Your video made me be kinder to myself and is very motivational ��

  • So, I’m in week 4 at the moment and I have sticked to the plan until nowwhich is unbelievable itself but I still can’t think of me running that 5 K in another month. Lol. But thanks a lot for that video though!
    It really keeps me motivated ����

  • Hi guys, what kind of timer app do you guys use for this run? I’m using tabata timer, but its not that flexible to suit the distance part

  • Thanks Mark for encouraging moderation especially at the start.

    When you were pitching swimming to the runners, I claimed to be a swimmer who needed convincing to run. Here is why I”m not persuaded by your excellent presentation.

    Swimming at 60 lbs (27.2 kg) overweight was no particular risk to my ability to walk. Now that I’ve lost 1/2 that, I just tried running a small amount recently. I felt the added impact of my excess weight hitting an instant after each initial impact. There are specialized hammers that increase the force of each blow by having movable weight inside the head. That’s what I was doing to my ankles.

    I just read Haruki Murakami’s What I Talk About When I Talk About Running. He talks about the impact of being 8 lbs. overweight on his running. I’m dealing with 4 times that weight which I believe to be 16 times the impact. 

    How about this for Tip #12? Lose weight first.

    GTN does the best videos on how to swim freestyle. Until I get my weight back to what it was years ago when I did tree surgery for a living, I’m sticking with swimming.

  • I had a fixation surgery two years ago on my hips cause I got into a really bad motorcycle accident. I had difficulties to walk or run properly due to the injury. This injury really took a huge toll on me especially on my mental health. I love to run so much, ever since that surgery I felt so bad about myself, I doubted everything in me. What I did was, after two years of recovery, I started to walk for 30 minutes everyday. And now, I’m still doing the same thing cause I don’t have the courage to start running cause I’m too afraid I’d hurt myself especially on my hips. ��

  • Not the vid I wanted but def the one I needed. Started at 245 in April down to 220 in June. Thought id try to run when I lost some so here we gooooo! Thanks for the tips maam��

  • For the record, “Our local running store” in the US is often times a local shoe store. Be wary. They generally know nothing about the sport and are trying to sell you a product. You’ll need a specialty shoe store. Usually.

  • 200lbs and currently very little to no energy to play with my 3 and 4 year old boys. 32 years old on the 12th and ITS GOING TO BE MY YEAR.

  • Start with easy and even intermittent runs on grass. When your endurance kicks on, include easy runs uphill with walking downhill. All that (especially when you run barefoot on grass) will build your feet strength and flexibility, as well as hardwire the proper running form into your neuro-muscular system.

  • As someone who was actually overweight. 300lbs. Absolutely don’t start running. WALK, don’t run. Walking is much more enjoyable than running especially when your body isn’t used to moving to much. I walked a couple miles every day for over a year before I started running.

  • Wow didn’t think that one would be available in the US as it’s made by the BBC. I’ve just done my mid week run of my 3rd week. Who are the coaches on yours? I had Sarah Milligan ��

    Okay…you live in the UK. Just got to the bit about your pouch ��

    There is a section on stretching in the app. Goto discovery and scroll right. It takes you to a lady on YouTube called Laura and she takes you through some simple stretches to cool down. Also any experienced runner will tell you to not do static stretches before a run. It can actually cause physical harm as it can stop the muscles from performing correctly. You can do kinetic stretches like a walking lunge that mimics a run. Static stretches should only be done after your warm down walk. I didn’t know that myself until I watched a video today by an pro runner lol

  • Hi Mark!
    I would love to start running, but for sure in a soft and fun way… and for a while i won’t look at my watch����
    As usual you are great motivators��
    Thank you!!!
    The Swiss swimmer ����& Swiss runner

  • In Week 3, for the 40 minute session it says to include hills. Is this a requirement, because I live in the Netherlands, so that’s gonna be a challenge for me?

  • I’m actually on week 3 and i see that i did a lot of progress. I feel more stronger right now �� I found my own tempo and i’m not dying so it’s not that bad tbh ����
    Let’s see what will be next ��

  • Yes yes yes!! I am into my Week 5 and I can proudly say I have decoded Week 7.
    There is mistake in week 7 1st n 3rd session. Total time is 55 mins but if you calculate total time then it comes out to be 91 mins. Most of the people asked but nobody from admin commented. So, after proper analysis I realised the right week 7 sessions are as follows:
    Session 1 & 3:
    Warm up walk 5 mins
    Jog 25 mins
    Walk 5 mins
    Jog 6 mins
    Walk 6 mins
    Jog 6 mins
    Walk 2 mins

  • I literally just came back from running and I just want to say: if you’re worried that people are going to look at you, just wake up at 5-6-7 am and do the jogging then. I’ve done my first ever jog at 6am today, I didn’t see a single soulexcept a cute snail I named Tony.

  • thanks for the encourage, im starting this week in the triathlon thing im biking for around 1 year and starting next week with running. what distance do you recommend?

    and with the gear, yestarday i went to the shop and im neutral with 5 degrees in each feet, are the ultraboost 19 a good way to start? wich adidas shoes do you recommend?

    Thanks again fot the tips, great video and i love the drone scene, amazing

  • I just went for a run at the park and I died with doing just under 1 mile. Having walked about half or maybe more of it smh. I never liked running, even as a kid in school. Mainly because I feel I run awkward and makes me self conscious. But. I plan on going back maybe Saturday. And hopefully a better environment. Maybe that played some part too. I went to the part where the majority of people were playing soccer or on the playground. And the people who were on the track. Were mostly walking slowly making me stop or slow down often.

  • AMAZING program! I am on week 5 and my running has improved so much! It is not easy but totally doable. THANK YOU guys so much for this amazing video and free tool for us. It is working so great for me! Thank you!

  • I’m 26, and have put on about 50 pounds over the past year following a particularly bothersome breakup. As somebody who ran cross country throughout both middle school and high school whilst also playing drums in a variety of gigging bands, I feel so ashamed for having fallen off as much as I have.

    Any pointers? I’m 5’9 and about 200 lbs.

  • Thats totaly a joke and wasting time i started running 2.5Km for 3 days in 30min then i did 4km the other day and i challenged my self and did 5km in next day in 40min and since then im on my 2nd week trying to reach 5k in 30min

  • My friends have been loving the couch to 5k apps. I started my running journey through orange theory so i don’t need the app, but this is a great tool to use to get someone coaching to motivate them! I love it! Congratulations ����

  • Running in the Third World countries cities are crazy, the cars dont respeta the people, there are not so many parks or places to run safe, we dont have special running stores to find good sneakers.

  • great training plan.

    My edit for week 7: 25min run > 5 min walk: 6min run > 2min walk x 4 (might suggest doing this only twice) But basically I was shooting for the overall time of 55mins.

  • I just started week 6 and I’m shooketh that I even got through day 3 of week 5 bc running for 20 minutes straight would have been impossible for me a couple months ago. I’ve really enjoyed this app. Still trying to figure out how to breathe better while running but I think I just need to continue figuring out what works better and build endurance.

  • Excited about this!

    I’ve started jogging, got kinda into it but quickly overf*cked my knees and needed a long rest. Unfortunately it took me until PAIN to realize that running isn’t easy and I need to do research. This video gives me hope that I could slowly get back into it and be responsible about it ♥
    Hopefully will update this comment with my results!

  • Guys can some answer a question for me pls?? Does it matter how fast you run coz I run at a slow pace will that build up some stamina or no coz I don’t really feel motivated to keep going when I c how long it took me to run a particular distance it knocks my confidence

  • What’s about all the datas a garmin hrm tri at the beginning? Are they practicly or just something for pros?
    And btw. nice videos, keep going guys!
    greetings from switzerland

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  • Please correct with text boxes @ 5:40, sessions 1 and 3 are mistaken, times don’t add up right (adding the walks and jogs equals 99min, not the 55min total time). Thank you.:) [session 2 adds wrong too, 8×8=64]

  • My issue that has been crippling and leading to injury is the tension in my lower shins. It goes into my outer ankle as well. How can I stretch those better? Or is it my gait/posture? I feel like I’m inline. But then again… Btw, I used to run competitively in my teens and 20s. But it’s been a couple of decades and I miss it. I have been walking all summer and in August my body just began to take off. But I pulled a glute shortly after and it’s been slow to heal. My shin gets super tight now. Aging sucks! Lol! I am determined to build my endurance and one day finish a half marathon. I’m watching your videos in hopes to get inspired to keep at it. Thank you for making these! ����

  • I’m going to learn to run a mile nonstop. I commenting this because I want to be held accountable for it. And so that I don’t give up because so many people are going to know I failed if I give up so I’m going to push through! I’ll give updates:)

  • Week 5 Session 1&3 total time should be 32 mins.
    Week 7 Session 2 total time adds up to 64 mins.
    Week 7 Session 1&3 total time adds up to 99 mins.

    In week 7 according to the video you should do runs exceeding 10km even with low average pace of 8mins/km. In my opinion it is too much for a preparation to a 5km run. Jump in intensity comparing weeks 6 and 7 is really high. Since nobody of GTN answered to the previous comments about this I changed week 7 for myself to:
    W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
    W7S2 48mins: 6x(6J+2W)
    W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)

    This seems reasonable and the intensity increase is maintained accordingly to the previous weeks. What do you guys think?

  • This is helpful. Session one I had a cramp running up the side of my left calf muscle. Different feeling but not a deal breaking. Just taking it slow and move at my own pace. Thanks for the video.

  • I been running short distances almost 20 years and finished five half marathons in the last 2 years but never a full. Right after choosing to aim for a full marathon, I used this marathon training “Zοrοtοn Axy” (Google it). This book is very informative and provides a good deal of wonderful ideas. I was able to finish my first marathon and got to a Boston marathon..

  • Just an FYI, week 7 has an error on session 1 and 3. Total time 55, but warm up, jog and walk = 35, then says 8 times 6j/2w, so 64 min. That’s about 44 min. over. I just substituted 4j/1w X 4 for myself, but I’m not sure what the actual session should be. Regardless, great video and great plan. Thanks!

  • There are very few people with a body for running. Maybe 1 out of 30. After about 10-15 years of running, very severe debilitating symptoms will happen. I have been a massage therapist for 21 years, and RUNNING DESTROYS LIVES. It is the cause of the opioid crisis.

  • congrats on completing couch to 5K! I’m currently on week 7 and have just ran for 25 whole minutes without stopping! I was the same as you, couldn’t even run for the 1 minute in week 1, and when we had to do the first 3 minute and 5 minute runs I felt like giving up, but now I actually look forward to my runs and enjoy them so much. I think when you begin to make so much progress you feel more motivated, so my advice to anyone starting out is to NOT GIVE UP, because you can 100% do this, the app is designed for people who cannot run at all, so just follow the advice and make sure you don’t stop even if you want to!

  • Distance not timewas the biggest tip i used on the start of my running journey. I wanted to see how far i could go and then my pace got better with time!! Great tips ������

  • For Week 7, sessions 1 and 3 shows a total time of 55 mins. If your add up the times, it would reach 99 mins. Almost doubling the training time of week 6. What’s the error? Should it be 3 x 6min jog & 2 min walk?
    Session 2 total time is off as well.

  • @global triathlon network the plan for week 7 doesn’t add up for the three workouts. It looks like the warm down runs on #1 and #3 are off a d #2 just doesn’t add up

  • DON’T EAT ANYTHING BEFORE A RUN!!! EAT SOMETHING LIKE FOUR HOURS BEFORE YOU RUN!!! OTHERWISE YOUR FULL STOMACH WILL BOUNCE UNCOMFORTABLY INSIDE YOU AND YOU WILL GET NAUSEOUS!!!

  • Your actually amazing. Thank you for your help. I always tell myself I can’t do something, I used to be the fastest runner In school too. I’m excited to start running again.:)

  • Mark, I’ve been running and involved in sports all my life. However, these last couple of years, both my calf muscles have become really problematic. No matter how much I warm up, stretch and take it easy, they keep getting injured which stops me from running for weeks at a time. I know it’s difficult without a diagnosis, but do you have any suggestion on how to stop this? Thanks so much.

  • I’m about 50 lbs overweight and I want to start getting healthier and i live in one of the healthiest cities in america so i want to start running and working on my health so i wont feel bad about myself anymore
    Wish me luck

  • Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience:)

  • Screenshots:
    Week One 2:06
    Week Two 2:19
    Week Three 2:39
    Week Four 3:12
    Week Five 4:57
    Week Six 5:17
    Week Seven 5:40
    Week Eight 5km run, good luck!

  • Im actually a beginner but i really wouldnt recommend Walking when u run because there ist THIS Point when u Just want to walk and from 1 to another secound this feelings dies and ur body won agains ur mind

  • I havent run for several year and decided to start 7.5 km. Then did some sprints 1 week later and now 2 weeks later i feel my knees have been stressed. Start slow guys..

  • In the beginning you talk about the different position of the foot between walking and running. Did you mean that in running your heel doesn’t come first to the ground and that you better put your foot as a whole down to the ground? Tnx for the advice!

  • Great running video! I need to do more of that! I am just getting back into running and also vlogging my journey, I am trying to run everyday. I just subscribed to you and will follow your journey too! Check out my running vlog and us small YouTubers can support each other! Good luck!

  • I started running during quarantine and can run 2mi straight now, but have sort of plateaued there. I’m excited to start implementing this plan, but I have one question. After (hopefully) reaching the 5km mark, what should my regular run schedule look like after that? I don’t see myself running marathons or anything, just wanna maintain a healthy, sustainable run lifestyle/hobby. Should you ALWAYS be trying to maintain your pace or run faster?

  • It’s a completely different thing when you live in a subdivision, are a girl and have social anxiety. I’ve tried not to, but I always get anxious when I see people in the road ahead of me, or even thinking about people seeing me, especially if they’re male. It sucks, and it’s hard, so I instead go walking with my brother. One day I’ll just wake up at unholy hours to run, that way I won’t have to struggle with people.

    Anyway, thanks for your advice! I’m planning to try running soon, so I hope it all turns out okay.

  • How long did it take you to get where you are?
    And also, when you say you run 30 minutes, do you run the whole time or walk some? You are amazing!��God bless all of you

  • Thank you for the video!! Done week 2 and super satisfied with the result! Thank you again!
    I have a question. Do you have any criteria for brisk walk, jogging and running?
    I’m now doing W as “walking fast with more force then idle walking”
    and R as “slowly, steadily running” slow, but still “run”
    Am I doing it right?

  • hi just wanted to say something to motivate others who are doing this program. I am currently 1 1/2 week in and I love it. It’s the perfect time to put some music, and empty your soul. I love that this program as a lot of rest days which makes it more motivating to workout because it less repetitive (something repetitive would be running everyday for 1 month, which is kind of boring to me). So with this program I can do other stuff in my day and don’t think about. For all does who are doing it right now, keep going!! or some who are reading the comments to see if this actually worked for me… than it’s not only for result that I run, it’s also for a good cardio and a keeping my body healthy with physical exercise! I recommend everyone to try it and I will update with my results if someone wants to know ������‍♀️

  • Thank you for this detailed plan. On the rest days would I still be able to do other workouts (jump rope, walking, weight lift,etc)?

  • i dont even wanna run for the fitness its just something i hate and i just wanna use it as something to build up my tolerance for being uncomfortable and i think if i take something i hate n embrace it then i think in the long run i wont even think much about doing things i dont enjoy like work. i guarantee there is a reason your seeing this so get the fuck off your arse n make yourself uncomfortable i know its a weird concept but trust me it works.

  • Long time cyclist, just starting to run again. I can bike and swim, but so far hate running. If I can run maybe I will try a short triathlon. The hardest part seems to be starting so slow. I will try this and see if it works. In the past when I tried to run I went straight to jogging and sprinting, just like in cycling I love to open it up. Maybe a gradual work in to running will work?

  • This lady looks thick for all that exercise that she does…why does this happen? Does she need to cut? I just want to look lean and toned.

  • I have a question, I’m not a total beginner but I still need a proper training, can i jump week 1 and 2, and start from week 3? I can already run 2k without stopping, but I’m still far from running 5km without stopping, I’m still looking for a good training program for me, so can I?

  • Greetings Coach Holly ����,

    Today is Saturday, Aug. 22, 2020. I ran (only) one day this week ����. It was the 1st time I ran in many, many years. I haven’t jogged since I served in the military…way back in 2002 (18yrs ago). I searched YouTube & watched several videos & your videos stood out to me. (I connected with Coach Holly, Hellagood, & David Goggins)

    It’s 2am. In a few hours, when the sun ☀️ rises, I will implement some of tips you suggested in Workouts #1 or #2. I’m leaning towards #2. This comment serves as a record of personal documentation.

    Coach Holly, I thank you for providing a very informative & motivational video. Please wish me luck! ������✌��

  • Can run a maximum of 1km in 6 minutes as of today. Following the plan from tomorrow onwards, going to keep updating every week or so!

  • 3 days run/walk/combination
    2 days Strength training
    Everyday stretch/mobilize

    Strength training
    10 air squats
    10 elevated plank hold (legs together, butt squeezed, navel sucked in)/ dynamic with alternate shoulder tap
    10 Glutes bridge raises ( push heel down and raise hip)
    5 Elevated push ups
    1 round take rest 2-3 minutes and repeat 3 to 5 rounds. Increase rounds when it gets easy

  • my parents just signed me up for cross country. ive only done swim and school track team (my mile time was 6:32 im 13) and i havent been working out im so screwed

  • Thank you so much from a beginner runner. This really helped to explain so much, especially the mental challenge and the comparison to other runners. Thank you.

  • Having good enough strength in basic supporting muscles is super important, especialy glutes. You might survive the 5km easily, but after 10 runs, your knee will be busted.

  • Hi
    Thanks for the plan..I am going to start it now…but how do you track the timings during the activity? Can you suggest any app or someother idea?

  • I wish I knew these things when I went into the military. They never took any of these things into consideration…however, we always did our morning cardio before breakfast and we always stretched before any physical training. We didn’t get to take our time with finding what works for us we just had to do it and in doing so, time and consistency provided a better run time as the months went by. Unfortunately, some of us had to work harder at it than others.

  • Done! Followed the eight week programme and this morning ran 5 km without stopping (Sadly no races due to Covid-19). I’m 60 and haven’t run since I was 16. Great easy to get into programme THANKS! and I used free version of Strava to track routes and times. I used to hate running beginning to get into it now. Targeting 10 km next.
    Adjusted programme in weeks 5 and 7 to match total time indicated.

  • I did not understand week2 Sunday can you elaborate.
    Also provide us videos on strengthening and conditioning, work out and cool down.

  • I am two weeks away from running the 5K milestone run. It’s been a great plan so far, thank you! However, during the last run 4X(1min walk, 7 min run) I started feeling some shin pain that went way in a few minutes but my left knee is starting to feel weak and is slightly painful. I have been icing it for the last two days and I think I am ready to take on the next session tomorrow. This led me to ask two questions
    a. If you start feeling pain after a session, do you recommend redoing the session or going back a lesson or two?
    b. Once I am done with 5K, I really don’t want to do the 10 K (as you can tell, I am nervous about the knee and have heard about many runners having knee problems). Is there a way to continue doing 5K but perhaps focusing on increasing the pace? The other advantage of doing 5K is that it all gets over in 30 minutes and that fits very well with my schedule.
    Thank you!

  • Hi. I’m 15 years old, 5″7 and weigh 75kg�� do you think this is the best workout for me?

    Also if I want to turn this plan into a 8 week plan how do I do it? Thanks

  • Said before but I’d really have liked some kind of correction or acknowledgement from GCN that this video has some messed up maths and is sending new runners out to do runs they shouldn’t be attempting….. A 1hr 39m session with 1hr 13 minutes of running has no place in a a “how to start running programme”.

  • I never thought I’m gonna hook in running. I just started doing it to lose weight but I’m enjoying it so much now and i wanted to improve my pace.

  • I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I’m looking forward the 10km plan! Thanks again, you’re a life savior.

  • I was so fat with so much of oily skin and pimples 2 years ago and I hated exercise and running,, but one day,, I saw a boy in the market,, he was begging money for food and I was shocked when I saw that he didn’t had both legs,, I was so depressed about him and sad,, he was at same age as me,, then I realized how lucky I am that I have a perfect body with all parts.. then I decided I will exercise and now after 2 years,, I have six packs with a perfect clean face without any pimples and oily skin,, thank you for that boy, because he was the one who openedy eyes,, but sad i never saw that boy after that day again..����

  • I used to run 5K’s, 10K’s, 10 milers, 1/2 marathons, and then I started college and everything changed. I was seriously into weight training but with school, I’ve gained a belly. I still have my muscles but my belly is a bit bigger. I started to weight train and noticed lots of huffing and puffing. My condition is not what it used to be. I want to get back into running and weight training. I find myself being a couch potato. I thought I would never get to this level but I find excuses. I need to get back and stay with the program.

  • What do you advice for keeping track of the minutes in the programme, just a watch and keep track of the minutes yourself or some kind of stopwatch? Or is there maybe some sort of watch/app which you can enter your programme in before hand?

  • This app helped me lose 30lbs about 6 years ago. Granted I don’t use it anymore, I’ve only gained 9 back and that’s been over 4 years. Great app for starters though.

  • I just got started with running, and I did join my local running group.
    Missed a month it was combo of new job, rainy weather, and studying for my NCLEX state boards for nursing.
    Wanna get back like I said I missed the entire month of December…I am looking for something like a fitbit to help me keep track of my miles, times and show when I am in fat burning zone. Any info in this?
    After runs 2 times a week I am always hungry and angry this hunger is worst than regular hunger? I am an obese person too plus I strength train at the gym with weights that I notice helps with zero joint pain…so I like it.

  • Well my journey is complete for 2019……..

    3 sprints, one olympic and my first ever Half marathon this weekend just gone…. Thats couch to half marathon in 6months with a time of 2hrs 8mins at Oulton park race circuit.

    it can be done just take`s more time than you think…. Oh and be prepared for the pain of walking up stairs after some sessions as your legs hurt and no amount of foam rollering can stop it:)

  • I’m going to be documenting how i go through with this jogging:)
    I just came back from my first session in week one and I feel good. It wasn’t too hard but it was sure a challenge! If there wasn’t any walks in between i would have given up XD
    Just done my second session and for some reason it felt more difficult to run that 1 min than the first day! Weird but i really hope I’ll be able to reach my end results!
    Third session is not getting any easier, i felt a little bit sick in the middle, and nearly gave up but ended up going on.
    Back from my week 1 session 1, and i didn’t even get done half of it. I am giving up bcoz i felt v v v sick, i had to go home and felt vvv dizzy and my hips hurted? So i think i’m doing this plan wrong, or its just not for my body, GOOD LUCK!

  • I jog not even 20 seconds and I’m done I am 5 feet 160lbs I think I need to be lighter my goal is 125lbs I been walking 5 a day fast pace I already lost 25 lbs

  • Do you think it’s possible to do this on Tuesdays, Thursdays and Saturdays while doing full body bodyweight strength training on Mondays, Wednesdays and Fridays?

  • I ran a mile in 8minutes 50 second today. My max is 3.2km (2miles) jogging without stop few months back. I think I should start from Week 3 as I feel like I am not an absolute beginner. What do you suggest?

  • In begening week one first what i gonna do there first am going to walk 5w and after 5 X 3w and after 1r. but how am gonna now how fast i should run this 1 minut and aslo walk