When you are following the Couch to 3k Training Plan you will see a number of shorthand descriptions for the different types of running sessions. For example “Aerobic Pace” or “Body Maintenance” or “Run/Walk”
To use the Training Plan properly, and to get the most benefit from it, you need to understand what these session descriptions mean, so that you can use them to best effect in your training.
Aerobic Pace:
All of the running in this program is done at an aerobic pace. Aerobic means “running with oxygen”, even though it might not feel that way initially. In theory when you run aerobically, you should be able to talk in full sentences, but if this is your first foray into running, then it may take a few weeks before you can run and talk at the same time. The regular walking breaks will help you to catch your breath, so during the walking breaks make sure you go slowly and try to suck in some deep breaths.
Body Maintenance:
These are a short session of exercises including stretching, stability, strengthening and foam rolling which will make the biggest difference to your ability to stay injury-free. When you first start running you are going to develop some tight and stiff muscles. You are asking them to do more work than they have ever done, and it causes them to get stiff and tight. By performing these two regular Body Maintenance sessions each week you will help to relieve the tight muscles, and also start to improve your “core” stability.
Following this running program without doing the body maintenance would be a bit like following a recipe to cook pancakes but leaving out the flour. You won’t get the best results!
Flat:
The runs in this plan should all be on flat terrain. Even a small hill will have you gasping for air until your fitness improves. You need to identify an appropriate flat course of the required distance prior to the run. This might be multiple laps of the block, or laps of your local sports oval if you live in a hilly area.
Rest Day:
Rest days are vital to help your body recover from the training sessions. Without adequate rest you are more likely to become ill and injured. Try to get as much sleep and recovery time as possible on these days.
Run x Mins / Walk x Mins:
When are new to running, the safest way to get started is with run/walk intervals. This will help to minimise the chance of sustaining an injury, and will help you to conserve energy so that you can focus on your technique. We start the plan with intervals of 1 min run / 1 min walk and gradually increase the amount of time running while keeping the walking breaks the same. For example:
- Week 1 – 1km Total Distance: Run 1 Min / Walk 1 Min
- Week 2 – 2km Total Distance: Run 2 Mins / Walk 1 Min
- Week 3 – 2km Total Distance: Run 3 Mins / Walk 1 Min
Sunday Walk:
Every Sunday in this training plan there is a walk scheduled, rather than a run. These walks progress in duration over the weeks. The purpose of these walks is to improve your overall fitness and improve the strength in your leg muscles, but with minimal impact and minimal risk of injury. There is a lot less impact when walking compared to running, so it is easier for your body to tolerate.
NB: Changing Days
The plan has been written with a day gap between each running session. This additional “recovery” time between runs is vital to reduce the risk of injuries. You can change the days of the runs each week to suit your personal circumstances, but make sure you schedule the day gap between each run.
Don’t Play Catch Up
If you have a particularly busy or stressful week and haven’t been able to complete one of the runs, don’t try to play catch up. You could replace it with an extra walk if you have the time and energy, but you are better to leave it out entirely rather than running on back to back days.
