12 Weeks to Your First 5k will take you step-by-step through the process of becoming not just a runner, but a strong runner. Daily guided workouts that are just your speed, with lots of encouragement and practical advice along the way. Build your balance, strength and stamina with straightforward workouts by a trainer who's been in your shoes.
This running + workout plan has everything you need, including tips on gear, advice for getting started, a comprehensive training plan that starts with walk/run intervals and progresses safely to sustained running, and hand-picked core and strength workouts to enhance your overall fitness.
It's exciting, isn't it? The thought of running.
You can feel the breeze in your face, the freedom and thrill of your legs rolling beneath you, the roar of the crowd as you fly through the finish line.
You know, that whole, "I don't really know how to run" thing.
I can show you how to run, and even better, I can show you how to run well. YOU can be a runner for life.
I know what you're thinking: You've tried running before, and it's just hard. You get started and it's tough to breathe, your knees ache, and maybe other people feel effortless when they run, but you? Mostly you just feel like a clumsy, lumbering oaf.
I know that feeling.
I spent a lot of years struggling with my weight and trying to decide if I actually liked exercise. (hint: I didn't.)
Until I discovered running. And let me tell you, I really did not think I would like to run! As a kid, I could never complete an entire mile in P.E. Coaches and teachers were always yelling at me because I was the last one in. I hated it!
But on the other hand, I secretly didn't hate it and really wanted to run. In late 2006, I had been walking a mile or two every day for almost a year, and for weeks I had been building up the courage to run by adding little bits of running to my walk. Those little bits started adding up and it didn't actually seem like I was going to die from running. So one morning (September 14, 2006, to be exact) I decided to run.
These days, I'm running ultramarathons - I recently complete a 100K race - and I rarely go more than a day or two without running. It's changed my life and my fitness, and I know it can change yours, too.
It is hard to get started, but it's not hard to keep going. The trick is to start slow and progress steadily, a lesson I learned the hard way!
For the first several years that I ran, I was plagued with injury after injury. When I first started out, I jumped right in, running five days a week and not doing any other workouts. It didn't take long before I had sprained an ankle, then injured my IT band, then gave myself a stress fracture, then tendinitis. It was tough!
But then I discovered the real secret to running well:
Seriously? Strength training? Isn't that for meathead gym rats?
No, I'm not talking about bodybuilding, or getting huge, rippling muscles! I mean easy, simple workouts that use just your body weight, some light dumbbells or a balance ball. Workouts you can do in your living room, following along with me in real time, as we both get stronger, lighter, fitter, and faster.
Trust me, I'm a runner.
In the next 12 weeks, YOU can go from, "Oh, I don't know about this running thing," to "Wow! I just ran a 5K!"
12 Weeks to Your First 5K will take you step-by-step through the process of becoming not just a runner, but a strong runner. Daily, guided workouts (walking, running, or strength) that are just your speed, with lots of encouragement and practical advice along the way. Build your balance, strength and stamina with straightforward workouts that don't take a lot of time.
We're starting from the ground up here. I know you're pretty active, but maybe not super consistent. That's okay! One of the skills we're working on is consistency. And believe me, it's easier to stick with a program when you enjoy what you're doing - that's why there's a variety of workouts. You'll walk or run three to four days each week, and do core workouts and strength training twice.
I promise, you'll feel the workouts, but you're not going to be crazy sore or get too bulky from the weights. We're aiming to get leaner, not bigger.
This Guide has everything you need, including tips on gear, advice for getting started, a comprehensive training plan that starts with walk/run intervals and progresses safely to sustained running, and hand-picked core and strength workouts to enhance your overall fitness.
No need to try and figure this out on your own. The embedded, clickable links in the e-book take you to the free, full-length follow along workouts on the Pahla B Fitness YouTube channel.