Start training the right way, with professional coaches for your first 5k run
The Couch to 5k package includes:
1 fitness session a week: either stretching where you can recover your muscles more effectively after the trainings or a strength session where you can improve your leg, core, back and overall strength to help you run better
We teach our runners to run naturally, focusing on the step rhythm, correct body positioning, and landing properly on the middle part of the foot. We include special running exercises aimed at improving all elements of the running step - run fast, yet safe.
Weak muscles are easy to traumatize, and that’s why we give attention for the general physical state of the sportsman - a special exercise aimed at strengthening muscles and ligaments - and stretching. You will feel the difference: running will become much easier and you get tired less.
The secret to stamina training - control of your heart rate. You will be taught to run fast at your “target heart rate”. The Coach will select exercises according to each individual’s heart rate zones, and the periods of the program will be laid out perfectly to prepare the runner for the end race, in the best shape possible.
Days of training are alternating with the days of rest - the days when the new muscles are being grown and the old ones are recovering, ligaments and sinews are strengthening. Thus while resting you recover and gain strength.
All training days are alternated with recovery days - this is when the new muscles are growing, and ligaments and sinews are strengthening. The Coach will supervise you and your health and make any necessary adjustments to the training programme.
All it takes is to start. The secret of running for long distances is being able to control your own heart rate. Learning to do so will allow you to run for long distances without getting exhausted.
It’s always the hardest at the start. Besides just running, our program includes lots of general physical exercise for strengthening muscles and ligaments. In two weeks time, running will become much easier.
The experiences of runners finishing our program have shown that 4 weeks is just enough time to get the right running techniques.
After the course you can join RunPass and train for the races with experienced runners. When a goal is too far away, you find excuses to delay the start of training and eventually lose focus and motivation.