RamoCoach 10-Week 5K Challenge!

Are you ready to take on a new challenge and achieve something you’ve never done before? I’m excited to announce the launch of the RamoCoach 10-Week 5K Program, designed for those who have never run a 5K in their life. Whether you’re looking to improve your fitness, build confidence, or simply accomplish a personal goal, this program will take you from the Couch to the Finish Line in a structured and satisfying way!

Why Join?

  • This program is tailored to beginners, with easy-to-follow weekly progressions that fit any fitness level.
  • You’ll train 3-4 days a week, building up your endurance and strength, with plenty of rest days to recover.
  • Our journey will culminate in the upcoming Running Event 2024, where we will run 5K together as a team!

What to Expect

  • A well-rounded running plan that gradually increases your stamina and running ability.
  • A balanced nutritional plan to fuel your body and enhance your performance.
  • Motivation, support, and guidance every step of the way to help you stay consistent and focused.

This program isn’t just about running, it’s about setting a goal, working hard, and celebrating your success. So, let’s start this exciting journey together, one step at a time, and achieve something incredible by December!

Let’s make the finish line a place of Victory for each one of YOU!

Ready to Run?                            Contact me to join the Group Program and start your journey today.

Let’s crush this goal!

Let’s Start! Here is a structured 10-week couch-to-5K plan that incorporates 3-4 training days and 2-3 rest days each week, designed for beginners by Ramo Coach.

General Weekly Structure:

  • Week 1-3: Build walking/running intervals to develop endurance.
  • Week 4-6: Increase running time while decreasing walking intervals.
  • Week 7-9: Transition to running continuously and prepare for 5K distance.
  • Week 10: Recovery and Reflection.

Plan Overview:

  1. Warm-up: Always start each session with a 5-minute brisk walk or dynamic warm-up.
  2. Cool-down: End each session with a 5-minute walk and stretching to prevent injury.

Week 1: Goal: Introduce light running.

  • Warm-up: 5-minute walk
    • Alternate between 1 minute running, 1.5 minutes walking for 20 minutes
    • Cool-down: 5-minute walk

Week 2: Goal: Build confidence with increased running time.

  • Warm-up: 5-minute walk
    • Alternate between 1.5 minutes running, 2 minutes walking for 25 minutes
    • Cool-down: 5-minute walk

Week 3: Goal: Extend running intervals.

  • Warm-up: 5-minute walk
    • Alternate between 2 minutes running, 1.5 minutes walking for 28 minutes
    • Cool-down: 5-minute walk

Week 4: Goal: Reduce walking breaks and build stamina.

  • Warm-up: 5-minute walk
    • Alternate between 3 minutes running, 2 minutes walking for 30 minutes
    • Cool-down: 5-minute walk

Week 5: Goal: Longer runs, shorter walks.

  • Warm-up: 5-minute walk
    • Day 1: Alternate 5 minutes running, 2 minutes walking for 30 minutes
    • Day 2: Alternate 6 minutes running, 1.5 minutes walking for 32 minutes
    • Day 3: Run 7 minutes, walk 1.5 minutes for 34 minutes
    • Cool-down: 5-minute walk

Week 6: Goal: Running for longer periods.

  • Warm-up: 5-minute walk
    • Alternate 8 minutes running, 1.5 minutes walking for 36 minutes
    • Cool-down: 5-minute walk

Week 7: Goal: Run more consistently with minimal walking.

  • Warm-up: 5-minute walk
    • Run 10 minutes, walk 1.5 minutes for 40 minutes
    • Cool-down: 5-minute walk

Week 8: Goal: Prepare to run continuously.

  • Warm-up: 5-minute walk
    • Run 12 minutes, walk 1 minute for 40 minutes
    • Cool-down: 5-minute walk

Week 9: Goal: Taper Week

For Week 9, a taper week before your participation in the event, the goal is to reduce the intensity and volume to allow their bodies to recover while maintaining fitness. Here’s a 3-day plan designed to reduce fatigue but keep them fresh and ready for the 5K:

Day 1: Short & Easy Run + Strides

Duration: 25-30 minutes at an easy pace

Focus on keeping the pace comfortable, around 60-70% of their max effort.

Strides: After the run, complete 4-5 strides (accelerations) for 15-20 seconds each at about 80-90% effort.

Rest 1-2 minutes between each stride.

Day 2: Rest or Light Cross-Training

Encourage complete rest or light cross-training (e.g., swimming, cycling, or yoga) to stay active without straining the legs.

Duration: 20-30 minutes, low intensity.

Day 3: Tempo Run (Short)

Warm-Up: 5-10 minutes easy jog

Workout:

15 minutes at a “comfortably hard” pace (slightly faster than their usual 5K pace).

Cool-Down: 5-10 minutes easy jog or walk to finish.

Day 4: Rest or Light Mobility Work

Rest or focus on light stretching and mobility exercises to stay loose and prepared.

Day 5: Short & Easy Run

Duration: 20-25 minutes at an easy pace

Keep it light and comfortable, with a focus on recovery and staying loose.

Day 6: Rest

Complete rest.

Day 7: Race Day (5K)

Week 10: Goal: Rest and Reflect 5K.

Tips for Taper Week:

  • Reduce Volume: Total mileage should drop by 40-50% compared to previous weeks.
  • Sleep & Hydration: Prioritize quality sleep and stay well-hydrated throughout the week.
  • Nutrition: Maintain a balanced diet, including healthy carbs to fuel the race, but avoid overeating or trying new foods.
  • Mental Focus: Encourage positive visualization and mental preparation for race day.

Tips for Clients:

  1. Pace Yourself: Clients should run at a pace where they can comfortably talk.
  2. Stay Consistent: Encourage them to complete every session to build stamina gradually.
  3. Focus on Recovery: Rest days are vital for progress; they help muscles recover and prevent injury.
  4. Celebrate Milestones: Encourage clients to celebrate completing each week to keep motivation high.