Running guide. How to build up to running 5k
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The Governor Cto5k™
(Couch to 5K)
What is Cto5k?
The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.
How does Cto5K work?
Probably the biggest challenge a new runner faces is not knowing how or where to start.
Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.
Cto5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.
Get The Governor Cto5K app here
Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
Who is Cto5K for?
Cto5K is for everyone. Whether you've never run before or you just want to get more active, Cto5K is a free and easy way of getting fitter and healthier.
If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.
What are the benefits?
There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.
Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.
Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.
There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.
There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.
Running regularly can also be a great stress reliever and has even been shown to combat depression.
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The Governor Fitness™ APP
You can get follow the below Cto5k guide on our FREE fitness app The Governor Fitness™ app here - Click here
You will be able to follow each session and get personal 1-2-1 support through app from The Governor Fitness™ personal trainers.
you can link the app to your smart phone/watches to link your steps + work outs to calculate your calorie +/-
ADD you daily food to work out your calories
Get personal diet plans created by The Governor Fitness™
Get workout plans created for you by The Governor Fitness™ personal trainers
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