Common Questions & Answers
About the running program
The 5K Runner program is designed to train you from no running, all the way to 5K in 8 weeks. The program is built for beginner runners and is gradual, consistent, and fun - taking you through successive steps and achievements as you go.
You will need a pair of sport's shoes and comfortable clothing. You don't need to go out and spend a fortune - you are not running a marathon (yet). If you want to spoil yourself with new gear after a week or two to celebrate the beginning of your new life, then by all means, go for it :-)
In order to properly warm-up for your exercise, do a brief non-stop walk. Set your own pace, slower the first few times and a little bit faster later on. You should feel energetic after a good warm up - but not out of breath.
For a proper cool-down do a brief walk followed by a stretch. The walk helps you catch your breath, and stretching helps reduce muscle soreness. There are many stretching guides on YouTube. Here is our favorite stretching after running
We strongly recommend that you go through the full program. The biggest mistake people make when starting to run is going too hard, too quickly. You might feel fit, but your body still needs time to get used to the program, and skipping weeks will be counter-productive.
Even if the first week seems easy, go through the routine. Give your body a chance to get used to it, and give your muscles the rest they need. We promise that together we can get to 5K in 8 weeks!
How fast should I run?
Actually, the speed does not matter all that much. We have allowed time for reaching the distance needed, but if you are slower it does not matter. The most important thing is the consistency of running during the workout, and the progression from one day to the next. This is much more important than pacing yourself, and actually trying to do both at the same time will likely be counterproductive. Just run at a speed that is comfortable for you, and you will get there. If for example, you are planning for a race, then you will be 100% ready for it - even if you run extremely slowly (e.g. - if you’re able to run 35 mins straight, you will also be able to do 40 on race day, etc). But once again - the times allowed are more than enough for most people.
Whichever you prefer! Some love the outdoors and others prefer the treadmill at the gym. Choose your favorite or even mix between the two.
Ensure that you stretch properly and get enough rest. Muscle soreness is normal, injury pain is not. If you have any doubts, please consult a doctor.
Don't worry, an occasional bad day is perfectly normal, it happens to everyone. Even Michael Jordan had them, so you are in good company! And there's even an upside - usually, they come right before a great breakthrough. So rest a day or two, and keep going!
Can I run every day?
We strongly recommend that you stick to 3 days a week, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
I am already in shape, and have been running for a while, do I need to start on w1d1?
In this case, you certainly don't need to start at W1D1. The best way is to make your own assessment about where to start, and then take it 3 days back in the program. If the first run goes easy, move up, and so on. This way in the worst case you will have a few easy training session and then continue. The opposite would be overtraining which can easily cause injuries that last for a while.
Join our community on Facebook. We try to answer most of the questions the users have, and the community itself is also supportive and helpful.
If you are combining running with strength training exercises (pushups, situps, etc), we recommend to do both the running and the strength training on the same day and stick to 3 days a week. We provide some suggested combined workout routines in the 'Training Plans' menu.