Danny Haralson’s
Couch to 10K in 10 weeks (5K in 7) 
This is a simple formula for a beginning (or re-starting) runner to go from no exercise to completing a 5K (and a little beyond).

You must follow the instructions exactly! The reason for this is two-fold: most people decide they are going to run and go out and ‘knock out’ 4 or 5 miles and the next day they feel terrible and it’s easy to not go back-or they stick it out, do too much too soon and injure themselves. So, in this program run no MORE and no LESS than it calls for, then after about 10 weeks you will be kicked out of the nest. Try to pick out an upcoming race and use it as a ‘goal day’ or target race, this will help keep you focused. Again, follow the program EXACTLY and have fun because you are on the right path to a lifetime of fitness.

Week 1:
Go to a local track (Samford, Vestavia High, Mt. Brook High) because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that’s exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.

When you complete 4 full laps, that’s exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.

Never less than 4 days or more than 6 days weekly.

Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile…go home

Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.

Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3

**** Here we go! All running from now on! ***** You can go off the track and on the road for some runs if you wish. There are some recommended & measured paths at the end of this, please stay on the schedule and go no further than the schedule suggests!

Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*

Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it’s gains).

Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here’s your weekly ‘Stay in Shape’ schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles

Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles

Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles

Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile

YOU ARE ON YOUR WAY NOW!!!

Caveats, suggestions, ideas, & trails: Don’t run in your old aerobic/tennis shoes. Go get some new running shoes, and buy the ones that are the MOST COMFORTABLE!!! Comfort is NUMBER ONE!!! Looks, style, name-brand, stability, cushion, motion control all are secondary to comfort. If you’re tired skip a day, don’t try to make it up, just keep going, there are enough built in rest days. DO NOT DO MORE THAN THE SCHEDULE CALLS FOR IN THE FIRST 6 WEEKS NO MATTER WHAT!!!!! And try really hard not to do less; you want to succeed don’t you?

Give it 6 weeks before you even consider quitting, you’ll love the results.

Want to lose weight while doing this? WATCH YOUR DIET (less meat & fried foods, more fruits & veggies) & don’t expect overnight results, but by 6 weeks…oh yeah!