Beginner’s Guide to the LOVE Run: 9 Weeks from Couch to 5K

Training for a race can be mentally and physically exhausting—not to mention all the tech that seems required just to go for a simple run. Smartwatches, heart-rate monitors…the list goes on. With this beginner-friendly guide, you can train simply and confidently to cross the finish line at Cape Charles’ annual LOVE Run on April 25, 2026. Clean, straightforward running to get you race-day ready.

This plan is designed for beginners, walkers-turned-runners, and anyone returning to running after time off.

9-Week Couch-to-5K Transformation Plan:

Weeks 1-2: Alternate 1 minute runs with 2 minute walking periods for 20-25 minutes total, 3 days per week.

Weeks 3-4: Alternate 2-3 minute runs with 2 minute walking periods for 25-30 minutes total, 3 days per week.

Weeks 5-6: Run for 5-8 minutes with short walk breaks for 30 minutes total, 3 days per week.

Weeks 7-8: Run for 20-30 minutes consistently, practicing race-day pace, 3 days per week.

Race Week: Two easy, short runs. Rest the day before the race.

Tips & Tricks:

• Your running pace should feel conversational—you should be able to talk, even if it’s in short sentences. If you need to slow down, slow down. That’s part of the plan.

• Rest days matter just as much as run days. Take extra rest if your body needs it, and don’t be afraid to repeat a week before moving on.

• Remember, this schedule isn’t about perfection—it’s about consistency. You don’t have to be fast; you just have to start.

Start where you are. Train simply. Run with love on April 25.