Couch To 5k Week 12: Three Miles!

The quarantine weeks are really flying by now….. said no one ever.



However, the good news is that hopefully the end of the COVID-19 pandemic is near,  with states starting to at least talk about reopening. Until then, let’s stay as positive as we can, keep getting outside under the sun, and keep getting as much exercise as we can. Remember, we’re all in this together.🌏😷👨‍👩‍👧‍👦

For tips on staying present and grounded during these stressful unprecedented events, review our posts on mindfulness and staying positive. To keep your mental health up and in a good place, call your family and friends; maybe even try to drive over and talk to them from your car. Keep focused on your exercise by checking out our social accounts with workouts you can do from home.💪🏋️‍♀️🏠

3 Miles HERE WE COME!💫💥👟🕺🏆🏁

Just like we did last week, we have been steadily increasing our running distance by half a mile. This week is no different. We are now aiming for THREE MILES!


At least once this week,  make sure you hit at least 3 miles in your run or walk. If you have the time aim for two, or even three, as the more times you get up to that mileage the easier the race will be! 🥇🥈🥉🏆

Continue to use apps like🗺🧭 to plan out your routes to make sure you are getting to that 3rd mile! However, if your virtual 5k is next week like ours, do not stress or think that you have to run the full 3.2 miles prior to race day.🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♀️🏃‍♂️


“First time runners should not be nervous about not running the race mileage until the day of the race,” instructs Brian Ireland, PT, DPT, OCS, Cert MDT, CSCS, “Most guides don’t accommodate for it as your race is part of your training progression and your adrenaline will be pumping more on race day to carry you the last two tenths of a mile.” 🌟🏃‍♀️🏃‍♂️

Remember, if you are looking at the distance and realizing you’re not there yet—– that’s ok! Some of us are going to take longer than others and if you currently don’t have the endurance, then keep on getting out there and you WILL get there!🏃‍♂️💪🏃‍♀️


Also remember the reasons WHY you are doing a 5k.  🌟❤  Whether it’s for fun, to be physically more active, or for a great charity, its a WIN for the day, regardless of your time.💞🌏✌👸🤴🌟

If you can use a treadmill in the house, then keep going! 🌠 At a minimum keep pace with those running outside. Make sure you are hitting your 3 miles and keep using the hills or random setting to simulate those changing elevations outside. 🌄

More and more 5ks are being cancelled.  However, a number of them are turning into virtual 5ks where you get to run your 5k by yourself, at a time convenient to you within specified dates. Then just send in your results! So keep jogging at regular intervals in your current walks if you can not maintain a jog for the full distance. Remember, the goal is to be 100% jogging for the FULL distance. This way you can still accomplish that goal of completing your first 5k! 🥳🤩


Keep checking in at our socials as we continue to post things to help you out along this journey. 👩‍💻🏃‍♀️🏃‍♂️

Remember, starting any exercise or fitness training is taxing on the body. Before starting any activity you should consult a healthcare professional to ensure you can start the program. With that in mind,  if you have any questions or concerns about starting this walking program feel free to contact our Bridgewater (908.203.5200) or Chester (908.879.5700) location to schedule a free medical screening with one of our highly trained Doctors of Physical Therapy to you are continuing on the right foot !👟🏃‍♀️🏃‍♂️👟