Running plan that worked for me in 2023
After so many failed attempts over the years, I picked up running again in 2023. This time, it feels like there’s no stopping.
Here is this 6-weeks plan that worked for me, and it can potentially work for any couch king or queen. In just 6 weeks, you will surely run 5 KM on any given day.
The great thing about the plan is that it is super easy to follow and gets the job done without causing stress.
At a glance :
- 3 runs a week
- Start with the focus on time rather than distance
- Week 1 : 17.5 minuted of run
- Week 2 : 17.5 minutes of run & Goal distance 1 KM
- Week 3 : 22.5 minutes of run & Goal distance 2 KM
- Week 4 : 27.5 minutes of run & Goal distance 3 KM
- Week 5 : 35 minutes of run & Goal distance 4 KM
- Week 6 : 45 minutes of run & Goal distance 5 KM
Week 1 — 17.5 minutes of run
Monday :
Generally Mondays are reserved for recovery, strength and conditioning. Since it is beginning of the journey, start with a 30 minutes walk.
Tuesday : Rest
Wednesday :
- Begin with a 5 minutes walk (Generally covered in reaching the ground or to a starting point on the streets)
- Do 5 sets of 1 minute run and 3 minutes walk. Meaning run for 1 minute and immediately switch to walking for 3 minutes to catch your breath. Repeat the process for 5 times. (Ideally no stopping)
- End with 5 minutes of closing walk (Generally covered in returning home)
Thursday : Rest
Friday :
Since this is just the second day of this new beginning. Sticks to the same Wednesday plan. ie. Start with a 5 minutes walk, 5 sets of 1 minute run and 3 minutes walk and end it with 5 minutes walk.
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Stretch a bit — 5 sets of 1:30 minutes run and 2:30 minutes of walk
- End with 5 minutes of closing walk
Week 2 — 17.5 minutes of run & Goal distance 1 KM
Monday : SRC
- Walk for 5 minutes
- 15 minutes of strength & conditioning exercise. I have attached an youtube link at the end which can be followed for Monday’s strength and conditioning exercise.
- End with 5 minutes of closing walk
Tuesday : Rest
Wednesday :
- Walk for 5 minutes
- 5 sets of 1:30 minutes run and 2:30 minutes of walk
- End with 5 minutes of walk
Thursday : Rest
Friday :
- Walk for 5 minutes
- 5 sets of 2 minutes run and 2 minutes of walk
- End with 5 minutes of closing walk
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Run for 1 Kilo meter. Must complete this milestone. Roughly a casual run of 6–8 minutes marks a kilo meter. If you find it difficult figure-out point a & b.
- End with 5 minutes of closing walk
Week 3–22.5 minutes of run & Goal distance 2KM
Monday : Follow the same strength & conditioning routine from previous week.
Tuesday : Rest
Wednesday :
- Walk for 5 minutes
- 5 sets of 2 minutes of run and 2 minutes of walk
- End with 5 minutes of walk
Thursday : Rest
Friday :
- Walk for 5 minutes
- 5 sets of 2 : 30 minutes of run and 1:30 minutes of walk
- End with 5 minutes of closing walk
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Run for 2 Kilo meters or equivalent 12–16 minutes of run
- End with 5 minutes of closing walk
Week 4–27.5 minutes of run & Goal distance 3KM
Monday : Follow the same strength & conditioning routine from previous week.
Tuesday : Rest
Wednesday :
- Walk for 5 minutes
- 5 sets of 2 : 30 minutes of run and 1:30 minutes of walk
- End with 5 minutes of walk
Thursday : Rest
Friday :
- Walk for 5 minutes
- 5 sets of 3 minutes of run and 1 minute of walk
- End with 5 minutes of closing walk
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Run for 3 Kilo meters or equivalent 18–24 minutes of run
- End with 5 minutes of closing walk
Week 5–35 minutes of run & Goal distance 4KM
Monday : Follow the same strength & conditioning routine from previous week.
Tuesday : Rest
Wednesday :
- Walk for 5 minutes
- 5 sets of 3 minutes of run and 1 minute of walk
- End with 5 minutes of walk
Thursday : Rest
Friday :
- Walk for 5 minutes
- 5 sets of 4 minutes of run and 1 minute of walk
- End with 5 minutes of closing walk
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Run for 4 Kilo meters or equivalent 24–32 minutes of run
- End with 5 minutes of closing walk
Week 6–45 minutes of run & Goal distance 5KM
Monday : Follow the same strength & conditioning routine from previous week.
Tuesday : Rest
Wednesday :
- Walk for 5 minutes
- 5 sets of 4 minutes of run and 1 minute of walk
- End with 5 minutes of walk
Thursday : Rest
Friday :
- Walk for 5 minutes
- 5 sets of 5 minutes of run and 1 minute of walk
- End with 5 minutes of closing walk
Saturday : Rest
Sunday :
- Walk for 5 minutes
- Run for 5 Kilo meters or equivalent 30–40 minutes of run
- End with 5 minutes of closing walk
Strength & Conditioning exercise
This routine is suggested for adults only. Before embarking on this routine it is advised to consult with your healthcare advisor especially if you have any pre-existing medical conditions. I absolve myself of any responsibility for potential adverse effects.
Hope you will lace up your shoes and hit the roads tomorrow morning…..Share your success story if you do so.
