How to Run 5K in 30 Days

Everyone has different lifestyles—we all have different schedules, different priorities, different eating habits, different exercise habits, and different body images about ourselves. Most people do have the subconscious desire to be fit and eat healthy, however, having these thoughts in the back of one’s mind and actually acting upon this desire are two completely different things.

Often, we find ourselves putting off physical activity because we just don’t have time, or we feel as though we are too far gone fitness wise to even attempt to get back into shape again. However, that is not the case. There are several things we can do to achieve or be on the way to achieving our fitness goals at a rapid rate.

While a personal fitness trainer is the most ideal way to get customized physical fitness advice and routines, it is not always the most affordable or convenient route for everyone. You can, however, get the same, customized fitness training from an app on your smart phone.

There are a wide variety of apps on smart phones that are intended to be “Couch to 5K” exercising apps. They come in many different forms and prices with different features, however, they are all equally as beneficial to kick off your fitness routine.

These miraculous apps have you enter your current weight, your “goal” weight, your height, and the level of fitness experience you are (beginner, intermediate, advanced, expert). The app may also ask you if you have any health issues to better customize your workout schedule. It takes this information and generates the best possible fitness routine for you to begin running and eventually meet your 5K goal.

The first few days are conditioning you to begin running longer distances. You begin with a five-minute warm up, which you can use as a time to stretch and begin a brisk walk. After the warm up period, you have twenty minutes of walking and running in timed intervals. You typically run for 60 seconds, and then walk for 90, and so on.

After the first three days, you will begin running longer distances and walking shorter ones. This app continuously adds and changes up the running routine on a daily or weekly basis so that you are working out to something new and refreshed. Some of these apps also track the distance or steps you have taken.

The last five minutes of your workout are always a cool down, where you can again do some light stretching and take a brisk walk to control your heart rate. If you feel as though you are not ready to progress, you can always repeat days and workouts before you move on to longer distances.

The cool thing about this app is that it syncs your iTunes music with the app so you can always listen to whatever music motivates you as you go. These apps all come in different variations of a 5k training, and it is up to you to pick the best one for your schedule. The “Couch to 5K” apps, however, are a very efficient, convenient way to get back in shape at a fast pace.


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