Expert Advice Fitness Sports

Your Couch to 5K Starter Pack

Your Couch to 5K Starter Pack

Dec 27, 2019

So you want to train for a 5K but haven’t laced up a pair of sneakers in a while? Don’t sweat getting started! We’ve put together a Couch-to-5K routine that’s perfect for beginners.

This particular running schedule starts slowly and helps build stamina to get you in the running-a-5K groove. With a little perseverance and the right gear, you can crush your goals and effortlessly glide across that 5K finish line! 

Hibbett | City Gear’s wide variety of running shoes, men’s and women’s apparel and accessories are best-in-class, making them perfect components to your Couch to 5K starter pack.

Run in the Right Sneakers

Start your pack from the ground up, since the first things that hit the pavement (or treadmill) are your feet. 

Before you buy, check out our list of features that make up a great running shoe.

Make Sure Your Socks Rock

Sneakers tend to get all the love, but socks deserve some recognition, too. A pair that includes a tighter midfoot weave will help add crucial arch support while you train for your 5K. Socks with a blend of materials can keep your feet cool and dry in your sneakers. 

We’re huge fans of the low-profile, unisex Nike Multiplier Running No-Show Socks for their midfoot-hugging feel and Nike Dry fabric. 

Dress for Success

Premium clothing will help you look and feel the part of a runner. Whether you prefer fitted or looser clothing, make sure you select shorts and a shirt designed to keep you cool, comfortable and dry mile after mile.

  • Women: The Nike Women’s Racer Running Crops feature a comfy blend of flexible, supportive polyester-Spandex material for full range of motion while you run. You will also need a good sports bra, made specifically for high-impact activities such as running. The Nike Women’s Alpha High Support Bra includes molded cups for an encapsulated fit, Dri-FIT technology to help keep you dry and comfortable, and a racerback style that allows for unrestricted movement.

Gear Up with Running Accessories

If you plan to run mid-day or in the early afternoon, invest in a pair of well-fitted, polarized sunglasses and a hat to protect your face from burning. A fitness tracker watch is also great for runners, so you can track your progress and mileage, and perhaps most important, be sure to bring along a water bottle to keep you hydrated. We recommend a hydration belt or waist pack, like the Nathan Adult Trail Speed Plus Hydrating Belt.

Get in the Groove with a Couch to 5K Routine

Once you’re suited up and ready to go, get to training with the Couch to 5K training app!

  • Download a Couch to 5K app from the App Store or on Google Play to track your runs with the aid of a virtual coach.
  • A Couch to 5K plan runs for nine weeks and gradually builds from a combination of walking and running to running 3.1 miles (or 5K).
  • Perform each workout two to three times a week for 20 to 30 minutes.
  • Workouts include warmup and cool-down periods, along with intervals of walking and running.

A Day 1 schedule could look something like this: 

  • 5 minutes of walking to warmup
  • 1 minute of jogging
  • 1.5 minutes of walking
  • Repeat the jogging/walking combo
  • 5-minute cool-down

Start putting together your Hibbett | City Gear-curated Couch to 5K starter pack today when you visit online or in-store at your local Hibbett Sports or City Gear location.