Walk to Run to 5k
Low intensity, super gradual Become a Runner Program
How to Start Running
Most people do it wrong.
As a result, they fail. They decide their body just isn't up to running. Sadly, they then feel worse than before they started. That should never happen.
Beginner runners often believe they should run until they can't run another step, stop and walk until they catch their breath, and repeat.
That means running until they reach maximum intensity before stopping to walk. They finish red in the face, sucking air and miserable.
And if that's not bad enough, they do it again and again.
Experienced runners only run that hard at the very end of a race, and they're already very fit.
You're not.
This is the SECRET!
If you train at an appropriately low intensity, you will enjoy the experience, look forward to each workout, and avoid injury.
Take a minute and let that sink in.
If you enjoy your workouts and see gradual improvement in your health, you will never stop running.
You will be hooked.
That's what I want to see happen. That's aIways my goal.
I want you to love running. I want you to be that person who can't even imagine a life without running.
Beginner runners often believe they should run until they can't run another step, stop and walk until they catch their breath, and repeat.
That means running until they reach maximum intensity before stopping to walk. They finish red in the face, sucking air and miserable.
And if that's not bad enough, they do it again and again.
Experienced runners only run that hard at the very end of a race, and they're already very fit.
You're not.
This is the SECRET!
If you train at an appropriately low intensity, you will enjoy the experience, look forward to each workout, and avoid injury.
Take a minute and let that sink in.
If you enjoy your workouts and see gradual improvement in your health, you will never stop running.
You will be hooked.
That's what I want to see happen. That's aIways my goal.
I want you to love running. I want you to be that person who can't even imagine a life without running.
Start at the Right Place for You
Your starting point should be determined by your current fitness, age, weight, and past experience.
The 25 year old of normal weight, who ran in college, is nothing like the 50 year old, who's 20 pounds overweight and has never run.
Those two should not start at the same intensity, nor should they progress at the same rate.
The one size fits all, couch to 5k program, will be the downfall of at least one of them.
The 25 year old of normal weight, who ran in college, is nothing like the 50 year old, who's 20 pounds overweight and has never run.
Those two should not start at the same intensity, nor should they progress at the same rate.
The one size fits all, couch to 5k program, will be the downfall of at least one of them.
The Program
Introduction
- Overview FREE PREVIEW
- Your Coach FREE PREVIEW
- Guide to Using This Program FREE PREVIEW
- Prepare Your Body to Run
- Diagnostic Test
- Bonus! My Book: After Your First 5k
Conditioning for Running
- Week 1: Conditioning for Running FREE PREVIEW
- Week 1: Conditioning for Running
- Week 2: Conditioning for Running
- Week 2: Conditioning for Running
- Week 3: Conditioning for Running
- Week 3: Conditioning for Running
- Week 4: Conditioning for Running
- Week 4: Conditioning for Running
- Week 5: Conditioning for Running
- Week 5: Conditioning for Running
- Week 6: Conditioning for Running
- Week 6: Conditioning for Running
- Week 7: Conditioning for Running
- Week 7: Conditioning for Running
- Week 8: Conditioning for Running
- Week 8: Conditioning for Running
- Week 9: Conditioning for Running
- Week 9: Conditioning for Running
- Week 10: Conditioning for Running
- Week 10: Conditioning for Running
Walk to Run to 5k Schedules
- How to Use the Schedules FREE PREVIEW
- Week 1: Walk to Run a 5k FREE PREVIEW
- Week 1: Walk to Run a 5k
- Week 2: Walk to Run a 5k
- Week 2: Walk to Run a 5k
- Week 3: Walk to Run a 5k
- Week 3: Walk to Run to 5k
- Week 4: Walk to Run a 5k
- Week 4: Walk to Run a 5k
- Week 5: Walk to Run a 5k
- Week 5: Walk to Run to 5k
- Week 6: Walk to Run a 5k
- Week 6: Walk to Run to 5k
- Week 7: Walk to Run a 5k
- Week 7: Walk to Run a 5k
- Week 8: Walk to Run a 5k
- Week 8: Walk to Run a 5k
- Week 9: Walk to Run a 5k
- Week 9: Walk to Run a 5k
- Week 10: Walk to Run a 5k
- Week 10: Walk to Run a 5k
5K Training Schedules
- Week 1: 5k Runner FREE PREVIEW
- Week 1: 5k Runner
- Week 2: 5K Runner
- Week 2: 5k Runner
- Week 3: 5k Runner
- Week 3: 5k Runner
- Week 4: 5k Runner
- Week 4: 5k Runner
- Week 5: 5k Runner
- Week 5: 5k Runner
- Week 6: 5k Runner
- Week 6: 5k Runner
- Week 7: 5k Runner
- Week 7: 5k Runner
- Week 8: 5k Runner
- Week 8: 5k Runner
- Week 9: 5k Runner
- Week 9: 5k Runner
- Week 10: 5k Runner
- Week 10: 5k Runner
- Week 11: 5k Runner
- Week 11: 5k Runner
- Week 12: 5k Runner
- Week 12: 5k Runner
Beginner Runner Podcast Episodes
- Beginner Runner Episodes 1-10 FREE PREVIEW
- Beginner Runner Episodes 13-24 FREE PREVIEW
- Beginner Runner Episodes 25 - 35 FREE PREVIEW
- 10-Day Quick Start Series: Episodes 36-45 FREE PREVIEW
Videos and Resources
51:51
- Dynamic Stretching Video
- Static Stretching Video
- Butt Clinchers & Heel-Toe Walking Video
- Clam Shell Video
- Hip Routine Video
- Planks and Bridges Video
- One-Leg Balance Exercise Video
- Running Form Video #1
- Running Form Video #2
- Side Leg Lifts Video
- Seated Rockers Video
- Cadence: Running With a Metronome
- Lateral Walking Video
- Balance Board Video
- Running Form Video
- Diagnostic Test
- Hip Hikes
- Cadence/Metronome Explained: Longer Explanation
Nutrition and Weight Loss
- Nutrition Myths
- Resources
Knowledge Base
- Secrets to Your Success
- Not "No Pain, No Gain!"
- Cross Training
- Prepare Your Body to Run
Coach Deb
Debbie Voiles
CoachBy the time I became a certified coach, I had been running 30 years; yet, I was blown away by how much I learned and its immediate impact on my running.
That’s when I set out to spread the word about the proven, most successful ways to train.
You can have what I have. I’m 64. I don’t take any medications, my blood pressure is ideal, blood work is excellent, and knees are fine, even though I've been running 41 years.
I'm happy to share what I've learned. Most critical for new runners is training at an appropriately low intensity and listening to their bodies.
I give my clients permission to walk - a lot - for a while, to give their bodies time to adjust.
I created a Facebook group for online coaching members to have a place to ask me questions and to interact with others in the this program, making the online experience a bit closer to that of my 'in person' coaching clients.
Featured in
Skills
Running Form
Strength-Building
Injury Prevention
Cross Training
Breathing Technique
Training Principles
Coach Deb offers a great program for anyone who wants to become a runner. No age is too old, no body shape is too large, no one is too out of shape.
Coach Deb, your podcasts and coaching instruction/tips helped make this possible: my first 5K race with all race goals met with success (I finished and "ran" entire 5k at a conversational pace).
In August I did my first 5k and Sunday I'll do my 2nd two days before my 70th birthday. Thank you Jean Paul Antona for inspiring me and Debbie Voiles for coaching me.