How to Start 5k Run Training in 2024: Absolute Beginners Guide

This video will provide a Couch to 5k training plan that takes 8 weeks and is perfect for beginner runners.
MOTTIV app: mymottiv.com

[@brikler7717]

nice video. I'm older trying to get back into shape. I have a goal of running a 10K in the fall. This plan / method sounds more interesting than others.

[@nancypotapczyk7988]

This is genius!!!

[@Mokojumbiett]

Thank you.

[@UpgradingJeff]

Sounds great, How do I manage my time? I am brand new and do not have a smart watch.

[@Nick71237]

Annyone cam recommend me an watch app that xan remind me if my 2min rwst is up and resome 1min jog?

[@dee1526]

On strength day how much rest between each of the 4 sets….or just go through the entire routine 4 times with no rest?

[@mouayedalsinani7664]

Do what is suitable for u Dont stick with certain thing Just enjoy it

[@foreignM]

Can i do these in a treadmill instead of a track?

[@foreignM]

I have to run 5k under 20minutes, is this program good for me, i am a very fit 19yo

[@HuyNguyen-oj7hu]

If i start from 15s run. In week 8 i rest 15s and run 120s. How about week 9? I start from rest 2min and 120?

[@HeulfrynRei]

Is there an app for timer. We can input run duration and walk duration?

[@dangananelwinjohn3811]

You can try strava, it records the run duration and your pacing

[@sherholubowich9627]

I use SIT. Free app that lets you input seconds as well as minutes plus the number of repeats you need when learning

[@fop6033]

Lets just say I started from literally sitting on the couch all day to wanting to run a 5k. Why would you add a sprint day on day 3? Shouldn't you build up a good aerobic base before adding speed work?

[@PatrickWoerner]

sprints introduce better running form since you land on the middlefoot/forefoot and trigger the anaerobic system. you need to build both systems, not just the aerobic.

[@fop6033]

@@PatrickWoerner I can see adding speed work later down the road when a runner has developed the muscles and endurance to be able to support sprinting, but I think the 3rd day of training is asking for injury to occur. I guess its like asking a lifter who can only lift the bar on their 3rd day of training to do a 1 rep max

[@kidxclusive]

@@fop6033to be fair, if you’re training for any weightlifting or powerlifting plan you should actually do the 1RM first to determine percentages of that maximum. Otherwise you’re training with arbitrary numbers

[@Renstah02]

So if i can run for 30 minutes on day one i should? Am i going to get shin splints if i do that?

[@timotejbuh5432]

is it good for 14yo?

[@leonmorgans4250]

Im too heavy at 120kg. I completed couch to 5k a few years back. Ive let myself get too big for this now.

[@tomr200199]

Dude, couch to 2k is a bigger achievement for some than couch to 5k. It's only yourself you need to compare yourself to, not the distance anyone else can run. Set up your own routine, listen to your body, and do it. Diet will bring your weight down, and exercising will make you want to eat better. Never too late for anything, you can always do couch to 5k in 4 months when you're in a more appropriate place.

[@romaengholm]

Same, and succeeded the first time and I'm doing it again now but I designed my own based on two training plans - the UK one and one that is from my country (Denmark). I'm in the same boat as you so what I did was to walk for 2 months first until I got my confidence back, I started running 3 weeks ago and just finished my own plan the other day to last longer than 9 weeks, about twice the same length. The first time, I found 9 weeks just quickly went past and after 30 minutes continuous running, I felt a bit shortchanged. I'm doing it slower this time and mixing my run with yoga and pilates. Whatever you do, maybe walking first might do the trick?

[@mcarter8857]

Can someone please expand on the hike day? Do I fast walk 25 min, then run for as long as I can?

[@mvath4202]

I've been training with MOTTIV for 12 weeks. I would estimate the amount of time you think you can slow jog and subtract that from the suggested time. If total time is 25min but you can jog 3min start your slow jog 22minutes into your workout. Good luck! I'm training for my first sprint triathlon and have been so happy with the training program! If you follow his program 80-100% you*will* see a difference! His method works!! Have fun and good luck!

[@mcarter8857]

@@mvath4202 Thank you! This is my first program of his, and I'm obviously just on the first week. Thanks for the advice and good luck on your first sprint tri!

[@Rgrtls]

It is currently 7:17 PM on a Friday night. Tomorow morning at 8:00 I have to run a 5K in 45 minutes. I have no prior training and am in not great shape, please help me. If I don't complete this I fail gym class.

[@emmakelley8567]

How can the workout be 30 minutes long with a 2 min rest and a 3 minute run. Isn’t that just 5 minutes total? I need help understanding that part!!

[@LuisOrtiz-pe8sm]

You run for 3 minutes and then rest for 2 then run again for 3 minutes and rest. You continue doing that until you reach your time goal, in this case 30 minutes

[@conantheagrarian]

can’t buhliebe you put Brett Farve in the thumbnail after he stole all that welfare money …

[@rocketleague2136]

Isnt more important to watch HR and build mythocondria

[@britishrocklovingyank3491]

If you are coming off the couch it's more important to move. Fanciness comes with more fitness.