90-Day 'Couch to 5K' Running Plan
Here's a 90-day Couch to 5K running plan for dads. This plan gradually builds endurance and strength, making it suitable for beginners. Before starting any new exercise program, it's advisable to consult with a healthcare professional, especially if there are pre-existing health conditions.
Week 1-3: Establishing a Routine
Day 1:
- Brisk 5-minute warm-up walk
- Run for 30 seconds, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 2:
- Brisk 5-minute warm-up walk
- Run for 30 seconds, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 3:
- Brisk 5-minute warm-up walk
- Run for 30 seconds, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Week 4-6: Building Stamina
Day 1:
- Brisk 5-minute warm-up walk
- Run for 1 minute, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 2:
- Brisk 5-minute warm-up walk
- Run for 1 minute, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 3:
- Brisk 5-minute warm-up walk
- Run for 1 minute, then walk for 4 minutes (repeat 5 times)
- 5-minute cool-down walk
Week 7-9: Increasing Intensity
Day 1:
- Brisk 5-minute warm-up walk
- Run for 2 minutes, then walk for 3 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 2:
- Brisk 5-minute warm-up walk
- Run for 2 minutes, then walk for 3 minutes (repeat 5 times)
- 5-minute cool-down walk
Day 3:
- Brisk 5-minute warm-up walk
- Run for 2 minutes, then walk for 3 minutes (repeat 5 times)
- 5-minute cool-down walk
Week 10-12: Preparing for 5K
Day 1:
- Brisk 5-minute warm-up walk
- Run for 3 minutes, then walk for 2 minutes (repeat 4 times)
- 5-minute cool-down walk
Day 2:
- Brisk 5-minute warm-up walk
- Run for 3 minutes, then walk for 2 minutes (repeat 4 times)
- 5-minute cool-down walk
Day 3:
- Brisk 5-minute warm-up walk
- Run for 3 minutes, then walk for 2 minutes (repeat 4 times)
- 5-minute cool-down walk
Week 13: 5K Achievement
Day 1:
- Brisk 5-minute warm-up walk
- Run for 5 minutes, then walk for 2 minutes (repeat 3 times)
- 5-minute cool-down walk
Day 2:
- Brisk 5-minute warm-up walk
- Run for 5 minutes, then walk for 2 minutes (repeat 3 times)
- 5-minute cool-down walk
Day 3:
- Run a continuous 5K at a comfortable pace
Remember to listen to your body, stay hydrated, and incorporate rest days as needed. If at any point during the program you experience pain or discomfort beyond normal fatigue, consult with a healthcare professional. Additionally, consider incorporating strength training and flexibility exercises to complement your running routine.