Couch 2 5K is not interested in speed; in fact it is Danny’s contention that in the early stages you can either work on speed or distance but not both. The great thing is that as you progress in your running; you will become stronger therefore running faster.

In Danny’s ‘Couch to 5K’ and Couch to 10K’ programs an important by-product of the running is the gain in self confidence and self esteem.  As you progress you will discover within yourself the ability to persevere, your own determination and the self satisfaction that comes from a job well done.

Many people decide to start running and they (for whatever reason) select a 3 or 4 mile run to start with! The lace up some old tennis shoes they’ve used for cutting the grass, Chuck Taylor Converse All Stars, or (ladies) their old Reebok aerobic shoes and off they go!

That first mile is exhilarating, but that last mile is excruciating!

They get back and they have a ‘side stitch’, their knees ache and they are gasping for air. They take a hot bath and fall into bed. The next morning they get up and as their feet hit the floor they sound like a bowl of Rice Krispies (snap, crackle, pop), their legs and joints ache and they declare, “Running is not for me, it’s too painful!”

Well, no wonder! Danny’s C25K program is build upon ‘adaptation’. Each new runner begins with walking and running, okay, ‘slogging’ (slow jogging) and as each week passes they wlak a little further and run a little further,then they run a little more and walk a little less until it’s all running all the time! The confidence grows each day, each week as you slowly, but consistently conquer new territory by going further and getting stronger until instead of why not me, you declare proudly – Yes, ME!

Each day, each run is another day you have conquered your own doubts, it’s not a big thing much like a brick is not a big thing; but a lot of bricks put together becomes a wall and a lot of runs put together becomes a 5K or 10K and a new, improved you.

Danny’s group training programs focus on positive reinforcement and motivation as Dr. George Sheehan said, “if you have a body, you are an athlete”, but many of us just need some words of encouragement and a fresh way of looking at achievement.

Why not me? Is a question every one desiring improvement need to ask themselves, because there is no answer. Run a 5K, why not me? Be leaner, stronger, why not me? Increase my sales, my company’s morale, and my personal fitness level, lose weight? Why not me?

Can I help increase my church family’s fitness awareness? Why not me?

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The Program

Danny Haralson's
Running 101 – From ‘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!

The Mt. Brook Parkway path from Brownell to the stop light (Overbrook) (cross the creek) is one mile, if you cross Overbrook and run to the end of the non-paved trail that's 1/2 mile more for a total of 1 1/2 miles or 3 miles round trip. From the bridge across from Samford's second entrance on the Lakeshore paved trail going west (towards Wildwood) to the end of the pavement (depending on how fast these guys work) is @ 1 1/4 miles, round trip 2 1/2 miles.

The Trak Shak on Wed. evening has groups of people that run 3 or 5 miles at all paces, and of course the Sunday morning (6:30 at Brownell) has groups running and loops of 3, 4, 7, and up. Questions? Email Danny Haralson

Good Luck & Have Fun!

Copyright © 2010 Danny Haralson – All Rights Reserved Worldwide.