Thanks for checking out the RIAK Fitness couch to ParkRun running plan. It's really important to emphasise that this plan goes beyond building to 5k. The goal is build your confidence up to a level whereby you can participate in a ParkRun feeling strong and powerful.
The first 8-weeks is all about building up to that first objective, being able to run 5km non-stop. The second 8-weeks is then about building strength, speed and power so you can not only run 5km, but you can do it with real panache.
It is highly recommended that you space out the runs over the week with at least one recovery day in-between.
Ideally, you would use a smart training watch and heart rate strap to track your runs and over time begin to learn about your pacings (body's gears) and heart rate zones.
We've coached countless beginner runners and this plan reflects how we like to build our runners up. That means strength training is absolutely essential. Most beginner runners do not lack motivation and in many instances, they are very fit people, who just haven't run much. But one thing that is almost always true about beginner runners is that they lack running specific strength. The accompanying strength plans seek to rectify that so we really encourage you to make them a non-negotiable in your week.
In a similar vein, the run sessions include a pre-run warm-up and post-run stretch routine. With beginner runners, their cardiovascular fitness improves really quickly, which is great confidence wise. However, their muscles, tendons, ligaments and even bone density is so so much slower to develop. Hence why beginner runners pick up injuries so easily. Their lungs and legs progress really quickly but the architecture of their body needs a lot longer to catch up. So look after yourself - warm-up properly and make sure you stretch after.
Stretching post-session will not only mitgate tension in your muscles and help mobility but it will also help with motivation for your next session. Or to put it another way, if you're still stiff from the previous run, you'll be less likely to get out for the next one!
Best of luck!
Rich is extremely experienced, having started coaching triathlon, cycling, running and more recently, Hyrox, over 10-years ago. As a former lawyer working insane hours in the city, the experience has naturally led him to specialising in helping time-starved athletes find balance in their lives and achieving training consistency.