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5K Training For Beginners - From Couch To 5k Runner In 8 Weeks Or Less
*** Updated In 2022 - #1 Book Recommendation on Five Books ***Discover How You Can Easily Run A 5k In Just 8 Weeks Time...
Even If You’ve Never Run More Than A Few Steps Before Without Having To Stop To Catch Your Breath And No Matter What Shape Or Size You Are Now!
"If you're looking for a step by step running guide that helps you through every stage of training for running a 5km race, from choosing running shoes to preparing yourself for race day, then you won't find a better one than this."Cassie, UK
TOP-RANKED COUCH TO 5K TRAINING BOOK
If you've ever fancied running a 5k or just getting fit enough to run 5 kilometers in one go (that's a little over 3 miles to you and me!) and you want to do it in the shortest amount of time, without risking injury, boredom or losing interest, then this book is for you.
'5k Training For Beginners - From Couch to 5k Runner In 8 Weeks Or Less,' contains everything you need to know about running a 5k in the fastest, most efficient and fun way.
You’ll discover little known tips and tricks to help improve your running and jogging plus you get 4 fantastic easy to follow running programs for beginners of all shapes, sizes and fitness levels.
THE PROGRAMS AND TECHNIQUES IN THIS BOOK WORK -
They've been honed, refined and used by thousands of everyday people just like you from all types of backgrounds and fitness levels.If You Could Get The Same Results By Doing Less Running Or More Running, Which One Would You Choose?Hopefully you’d choose the less running, more enjoyable option, because this is what '5k Training for Beginners' is all about. You won't be bored following this unique, time saving 5k training program AND you won't need to start running endless miles each week in order to see results.
Here are 4 reasons why you should choose this running book...
* You'll be able to successfully and comfortably run a 5k at the end of your training; you'll have accomplished something that most people only think about doing.
* This program will help you lose weight, build muscle and tone your body. By committing to something like this, the chances are as a side effect, you'll get in to the best shape of your life!
* You'll radically improve your health. Keep up with your training and you'll have more energy, be thinner, happier and live longer, you'll just feel great most of the time.
* Supercharge your energy levels on demand. You'll know exactly how to create your own 'feel good factor' which you can turn on and off like a tap. This program has been designed for beginners, but if you're an experienced runner you'll learn a few things to help you to get better, faster and reduce the amount of time you need to spend running and jogging.
No grueling or tedious long distance running needed AND no special equipment required.Here are some more of the secrets you'll learn inside...
* How the biggest mistake that most new runners make is to set off at the beginning of their run, like a dog out of the traps... way too fast. Meaning within a short distance they need to stop because they're too tired and breathless to carry on.
Even If You’ve Never Run More Than A Few Steps Before Without Having To Stop To Catch Your Breath And No Matter What Shape Or Size You Are Now!
"If you're looking for a step by step running guide that helps you through every stage of training for running a 5km race, from choosing running shoes to preparing yourself for race day, then you won't find a better one than this."Cassie, UK
TOP-RANKED COUCH TO 5K TRAINING BOOK
If you've ever fancied running a 5k or just getting fit enough to run 5 kilometers in one go (that's a little over 3 miles to you and me!) and you want to do it in the shortest amount of time, without risking injury, boredom or losing interest, then this book is for you.
'5k Training For Beginners - From Couch to 5k Runner In 8 Weeks Or Less,' contains everything you need to know about running a 5k in the fastest, most efficient and fun way.
You’ll discover little known tips and tricks to help improve your running and jogging plus you get 4 fantastic easy to follow running programs for beginners of all shapes, sizes and fitness levels.
THE PROGRAMS AND TECHNIQUES IN THIS BOOK WORK -
They've been honed, refined and used by thousands of everyday people just like you from all types of backgrounds and fitness levels.If You Could Get The Same Results By Doing Less Running Or More Running, Which One Would You Choose?Hopefully you’d choose the less running, more enjoyable option, because this is what '5k Training for Beginners' is all about. You won't be bored following this unique, time saving 5k training program AND you won't need to start running endless miles each week in order to see results.
Here are 4 reasons why you should choose this running book...
* You'll be able to successfully and comfortably run a 5k at the end of your training; you'll have accomplished something that most people only think about doing.
* This program will help you lose weight, build muscle and tone your body. By committing to something like this, the chances are as a side effect, you'll get in to the best shape of your life!
* You'll radically improve your health. Keep up with your training and you'll have more energy, be thinner, happier and live longer, you'll just feel great most of the time.
* Supercharge your energy levels on demand. You'll know exactly how to create your own 'feel good factor' which you can turn on and off like a tap. This program has been designed for beginners, but if you're an experienced runner you'll learn a few things to help you to get better, faster and reduce the amount of time you need to spend running and jogging.
No grueling or tedious long distance running needed AND no special equipment required.Here are some more of the secrets you'll learn inside...
* How the biggest mistake that most new runners make is to set off at the beginning of their run, like a dog out of the traps... way too fast. Meaning within a short distance they need to stop because they're too tired and breathless to carry on.
- GenresHealthSportsNonfiction
186 pages, Kindle Edition
First published May 23, 2012
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Displaying 1 - 8 of 8 reviews
February 6, 2026
This is a reasonably well written book on training for your first 5K. As the title shows, this is a very specific book with a specific aim and a specific goal - a 5K run in 8 weeks or Less.
The book does provide a good deal of information on this. A large amount of theory at the beginning and then a second part with the practical advice. However, this is one of the first of my areas of discomfort with the book. I bought this title online and the "sample" begins with the theory. Thus, there is no way to assess the quality of the practical advice without buying the whole book.
The second concern is that while the book is extremely positive, with a number of quotes from Napoleon Hill and plenty of encouragement to go for the programme, it also has a very extended American-style disclaimer, that the book offers no warrantees and is not offering any advice and is for "entertainment" purposes only. I get that authors do not want to be sued by every other reader but the disclaimer's claims are totally in opposition to the style of the book. The disclaimer says enjoy this but don't believe anything while the text says "You can trust me" and "You have to do what I say if you want to succeed."
Anyway, the theory is useful but it is highly likely to put off someone who is really starting from the couch. The practical stuff seems OK, but the meat of the programs is presented in the form of shaded charts which are turned sideways and are too small. On the Kindle, one has to select the chart and expand it and then turn the Kindle physically sideways to read. Even then, the shading makes it less than easy to read, esp. as my Kindle does not have a colour screen.
One thing that stands out, is that whether the program is for an absolute beginner or an advanced runner, it recommends 3 complete rest days every week. I can understand that this may be necessary for a sedentary person who is overweight and who has joint problems but it seems unnecessarily prescriptive for an experienced user who wants to add speed to an existing skill and fitness base.
From a fitness point of view, three days can work but there is a reason why the govt recommends 30 mins 5 x a week (or 15 mins of "vigorous" exercise, 5 x per week.) While there are a number of issues with the govt recommendations, 5 days makes good sense. Movement of some description is usually better than total rest. Admittedly, the beginner's level is so low that almost any walking on a rest day is going to be like another workout. Nevertheless, as people get fitter and do longer and faster distance, some activity on "rest days" helps the body to recover.
Another aspect that grates is the focus on 5K only. While short term goals and a target are helpful, I think that the overall aim should be aerobic fitness and activity, as some people may never enjoy a competitive run, esp. if people are very unfit, overweight and ungainly or disabled. While I have spent countless hours running around my neighbourhood, I would find being in the midst of a crowd of runners more than embarrassing. This is because, as a disabled person I would be the slowest and as an older person, I certainly would not look good.
The author begins with a somewhat negative tone by saying that people must work hard and expect to constantly do more. But many people can develop an aerobic base from very slow and easy walking or running (sub-70% of max HR) and passing the talk test. I have been training for years and in my 50s my resting HR was in the upper 40s. Last year, despite shifting from walking to using a wheelchair - due to a hip injury - my resting HR was 44 and that was based on 80-100% of my time on an upper-body ergometer doing 30 mins at a very easy pace. Because I am older and have joint problems I have only done occasional speed work and I have taken 2 years to building up to a higher volume of speed that takes me to the edge of zone 2. Although some of my slow runs are longer and some of my short runs are faster or very much faster, the majority average around 30-35 mins and still at a very slow to slow pace. Volume is important and not just intensity.
Some other issues relate to the author using outdated methodology:
220 minus age is no longer the only way of determining max HR. It may be simpler for beginners but there are other formulae which may be better. And for advanced runners, it is often way off. Even as a disabled person, most of my slow running was based on a formula that allowed for my higher activity and increased fitness. This pushed my notional "below 70% HR" easy pace up by a few points.
The author refers to "lactic acid" but the human body does not contain or produce "lactic acid" and "lactate" is no longer seen as a poison in the body, but as a form of fuel.
These issues might be minor (and probably are) but it might indicate that the author is not keeping up with the field and the latest thinking. While beginners may not be able to cope with complex ideas, even simple information should be as up-to-date and accurate as possible.
Finally, at the beginning, the author strongly warns people off wasting time on any sport other than running because improvement is specific and training on other disciplines is a waste of time. Yet, each program has cross training on every Monday, except the first. Technically, both things might be true, training has to be specific and varied training is helpful but the average reader and esp. the beginner will find it confusing.
I would have worked from the other end. Introducing the idea of some non-walking/running exercise as active recovery allows the potential runner to a) avoid thinking that it is "running or nothing", b) work different muscles and c) increase aerobic training without increasing running time and injuries. Secondly, while it might make sense to have cross training on the day after the long run, I think it is better to let the athlete decide whether to place it after the high volume day or after a faster/harder day. If I were still swimming I would probably place it after the hardest run or after a heavy resistance training day.
The main problem with the programs is that they are highly prescriptive but the cross-training isn't really spelt out. There is a world of difference between a hard cycling sprint session as a way to get accustomed to speed and a slow and relaxed long swim as a way to calm the sympathetic nervous system.
I do think that the book will help the right reader but for me it is an odd mix of the highly directive and the somewhat vague. While I like clear examples, some less prescriptive books have been more helpful because they explain why certain things are done and they allow those things to be carried over to other disciplines, e.g.; from walking to running and from running to cycling and so on.
The book does provide a good deal of information on this. A large amount of theory at the beginning and then a second part with the practical advice. However, this is one of the first of my areas of discomfort with the book. I bought this title online and the "sample" begins with the theory. Thus, there is no way to assess the quality of the practical advice without buying the whole book.
The second concern is that while the book is extremely positive, with a number of quotes from Napoleon Hill and plenty of encouragement to go for the programme, it also has a very extended American-style disclaimer, that the book offers no warrantees and is not offering any advice and is for "entertainment" purposes only. I get that authors do not want to be sued by every other reader but the disclaimer's claims are totally in opposition to the style of the book. The disclaimer says enjoy this but don't believe anything while the text says "You can trust me" and "You have to do what I say if you want to succeed."
Anyway, the theory is useful but it is highly likely to put off someone who is really starting from the couch. The practical stuff seems OK, but the meat of the programs is presented in the form of shaded charts which are turned sideways and are too small. On the Kindle, one has to select the chart and expand it and then turn the Kindle physically sideways to read. Even then, the shading makes it less than easy to read, esp. as my Kindle does not have a colour screen.
One thing that stands out, is that whether the program is for an absolute beginner or an advanced runner, it recommends 3 complete rest days every week. I can understand that this may be necessary for a sedentary person who is overweight and who has joint problems but it seems unnecessarily prescriptive for an experienced user who wants to add speed to an existing skill and fitness base.
From a fitness point of view, three days can work but there is a reason why the govt recommends 30 mins 5 x a week (or 15 mins of "vigorous" exercise, 5 x per week.) While there are a number of issues with the govt recommendations, 5 days makes good sense. Movement of some description is usually better than total rest. Admittedly, the beginner's level is so low that almost any walking on a rest day is going to be like another workout. Nevertheless, as people get fitter and do longer and faster distance, some activity on "rest days" helps the body to recover.
Another aspect that grates is the focus on 5K only. While short term goals and a target are helpful, I think that the overall aim should be aerobic fitness and activity, as some people may never enjoy a competitive run, esp. if people are very unfit, overweight and ungainly or disabled. While I have spent countless hours running around my neighbourhood, I would find being in the midst of a crowd of runners more than embarrassing. This is because, as a disabled person I would be the slowest and as an older person, I certainly would not look good.
The author begins with a somewhat negative tone by saying that people must work hard and expect to constantly do more. But many people can develop an aerobic base from very slow and easy walking or running (sub-70% of max HR) and passing the talk test. I have been training for years and in my 50s my resting HR was in the upper 40s. Last year, despite shifting from walking to using a wheelchair - due to a hip injury - my resting HR was 44 and that was based on 80-100% of my time on an upper-body ergometer doing 30 mins at a very easy pace. Because I am older and have joint problems I have only done occasional speed work and I have taken 2 years to building up to a higher volume of speed that takes me to the edge of zone 2. Although some of my slow runs are longer and some of my short runs are faster or very much faster, the majority average around 30-35 mins and still at a very slow to slow pace. Volume is important and not just intensity.
Some other issues relate to the author using outdated methodology:
220 minus age is no longer the only way of determining max HR. It may be simpler for beginners but there are other formulae which may be better. And for advanced runners, it is often way off. Even as a disabled person, most of my slow running was based on a formula that allowed for my higher activity and increased fitness. This pushed my notional "below 70% HR" easy pace up by a few points.
The author refers to "lactic acid" but the human body does not contain or produce "lactic acid" and "lactate" is no longer seen as a poison in the body, but as a form of fuel.
These issues might be minor (and probably are) but it might indicate that the author is not keeping up with the field and the latest thinking. While beginners may not be able to cope with complex ideas, even simple information should be as up-to-date and accurate as possible.
Finally, at the beginning, the author strongly warns people off wasting time on any sport other than running because improvement is specific and training on other disciplines is a waste of time. Yet, each program has cross training on every Monday, except the first. Technically, both things might be true, training has to be specific and varied training is helpful but the average reader and esp. the beginner will find it confusing.
I would have worked from the other end. Introducing the idea of some non-walking/running exercise as active recovery allows the potential runner to a) avoid thinking that it is "running or nothing", b) work different muscles and c) increase aerobic training without increasing running time and injuries. Secondly, while it might make sense to have cross training on the day after the long run, I think it is better to let the athlete decide whether to place it after the high volume day or after a faster/harder day. If I were still swimming I would probably place it after the hardest run or after a heavy resistance training day.
The main problem with the programs is that they are highly prescriptive but the cross-training isn't really spelt out. There is a world of difference between a hard cycling sprint session as a way to get accustomed to speed and a slow and relaxed long swim as a way to calm the sympathetic nervous system.
I do think that the book will help the right reader but for me it is an odd mix of the highly directive and the somewhat vague. While I like clear examples, some less prescriptive books have been more helpful because they explain why certain things are done and they allow those things to be carried over to other disciplines, e.g.; from walking to running and from running to cycling and so on.
December 1, 2013
Wayyy too much time on gear and not enough time on actually helping beginners. The table in the end was the most useful - outlining how much to run each day. Not a bad book, but not the book I was looking for.
September 19, 2022
Great for newbies and experienced runners
This book starts off by explaining what a 5K race actually is (3.1 miles, if you’re curious). Most people take about 30 minutes to 1 hour to complete a 5K race. I like the way this book breaks down everything that goes into training for races. You want to start out by setting a goal and then tracking your progress. You also want to focus on eating foods that will boost your performance. There are even four different programs to follow, depending on your level of experience and ability. Since I have never run a 5K race, I would follow program one, which is to train to be able to walk an entire 5K race without stopping. I’m glad I picked up this book.
This book starts off by explaining what a 5K race actually is (3.1 miles, if you’re curious). Most people take about 30 minutes to 1 hour to complete a 5K race. I like the way this book breaks down everything that goes into training for races. You want to start out by setting a goal and then tracking your progress. You also want to focus on eating foods that will boost your performance. There are even four different programs to follow, depending on your level of experience and ability. Since I have never run a 5K race, I would follow program one, which is to train to be able to walk an entire 5K race without stopping. I’m glad I picked up this book.
August 15, 2019
I am someone who has power walked multiple 5k and 10k and want to get into actual running, which is why I picked up this book but this was not what I expected at all.
75% of the book are helpful tips about nutrition, gear, injuries and so on and only a couple of pages towards the end are the actual training plan.
So I ended up mostly skimming everything.
75% of the book are helpful tips about nutrition, gear, injuries and so on and only a couple of pages towards the end are the actual training plan.
So I ended up mostly skimming everything.
February 25, 2023
Good basic book. Will help you to get on track!
If you just want to start or come back into the game after a long hiatus, or you are just simple out of shape . The book cover in simple format lots of what it takes and how to do it. Miss the mark on more training schedules, but it helps to see the light on developing your own.
If you just want to start or come back into the game after a long hiatus, or you are just simple out of shape . The book cover in simple format lots of what it takes and how to do it. Miss the mark on more training schedules, but it helps to see the light on developing your own.
February 19, 2023
helpful tips
I’ve been an avid runner most of my life, but got out of the habit after I encountered some injuries. This was super helpful to get back into it! I feel encouraged to get moving.
I’ve been an avid runner most of my life, but got out of the habit after I encountered some injuries. This was super helpful to get back into it! I feel encouraged to get moving.
September 5, 2024
Too Much Info for Beginners
Goes into some more intermediate and advanced information on running that I found a bit off putting. So the title is misleading and it wasn’t as beginner-friendly as I had hoped.
Goes into some more intermediate and advanced information on running that I found a bit off putting. So the title is misleading and it wasn’t as beginner-friendly as I had hoped.
January 23, 2014
This book was not what I expected. A lot of the information I already knew and some of the information, I felt, could have been left out of the book entirely. The most beneficial information was the charts near the end listing a training routine. I thought it would be more helpful to have this information near the middle and use the remainder of the book for motivational tips and ideas to keep going.
Displaying 1 - 8 of 8 reviews