A Complete 5k Training Guide - From the Couch to Race Day!

tips4running is excited to have Jago Holmes for an interview about his 5k training guide. Jago is a personal trainer with over 10 years of experience getting individuals ready to complete a 5k. Now he has branched out and created a series of ebooks designed to help anyone go from the couch to completing a 5k.

I have read “The Theory” and “The Practice” – two of the ebooks that are included in his Couch to 5k Training Guide. I thought interviewing Jago Holmes would be a great way to help people interested in it to understand his 5k training guide.

David Tiefenthaler - Hello Jago! Just from reading about you on your site, and reading your 5k program, I get the idea that you are a pretty self motivated individual. Is this why you went into personal training?

Jago Holmes – Hi David, thanks for asking me to talk about 5K Training For Beginners to your readers. Yes this was one of the reasons why, but perhaps the biggest reason I moved in to personal training 10 years ago was to do a job I was passionate about and enjoy doing. I love seeing the results that helping my clients brings. To see someone’s life change so much because they have become fit and healthy is a wonderful experience and one I feel very privileged to able to witness every day of my working life.

DT - I saw the label of “CPT” by your name a couple of times. I’m guessing this is a certification for personal training. What did you have to do to get this, and how long have you been working with individuals who what to get in shape?

JH - That’s correct. I trained for 3 years at the University of Leeds to achieve this, then went on to work at a local council fitness studio for three years to get some practical experience and then started my own personal training company with my own fitness studio. So all together I’ve been working with people to help them get fitter for nearly 13 years now.

DT - Besides writing ebooks, you run your own business centered around personal training. What is your business name, where are you located and how many people do you train individually?

JH - My company is called New Image Fitness Ltd, we’re based in Halifax, Yorkshire, England. I personally only work with about 10 clients a week because my writing keeps me very busy the rest of the time, but I have 3 trainers that work for me and between them they work with at least 60 clients each week.

DT - Your Couch to 5K training guide is new to the market. When did it go on sale?

JH - I launched ‘5k Training for Beginners’ after nearly 12 months in the making in August

DT - What has been the overall response of the individuals who have purchased the program? How far along are they in their training?

JH - Very good and very positive. One of the most popular comments is how much they’ve learnt, I haven’t simply created a training schedule to follow, what I‘ve done is to create a thorough guide to everything surrounding running, which teaches in simple detail, exactly what you’re doing, when you are doing it and why. All those that have used the program and stayed in contact have gone on to run a 5k in a very short space of time, mostly within 6 weeks. Certainly all the one to one clients that have followed the system have noticed quite remarkable changes in their fitness levels and weight loss.

DT - If there was a theme that I noticed in your books, it was “stay motivated.” You seem to be relentlessly positive in your approach. Do you think this is one of the most important things for someone who is new to running?

JH - Absolutely David, motivation to get out and train is crucial, because without actually making the effort to run and get better at running, it’s very unlikely that the changes will happen. You have to exercise consistently in order to encourage your body in to changing, but not by doing too much, as this can sometimes be a problem which leads to overtraining and picking up injuries.

DT - I love SMART goals. This is part of your program. Can you explain what a smart goal is and why you focus on them in your running program.

JH - Smart goals are great. They stand for Specific, Measurable, Achievable, Realistic and Time Framed. Basically any goals and targets you set yourself should be written in such a way as to satisfy all of these points.

One of the best ways I like to use goal setting is break down larger tasks in to much smaller manageable chunks, so for example, if you want to run a 5k but you’ve never done any running before, instead of going straight out and trying to run the whole lot in one go, you’d break it down in to smaller chunks. To say for example, being able to run for 5 minutes at the end of week one, then your next target might be to be able to run for 10 minutes without stopping by week 3 and so on.

DT - Another aspect of your running program is a focus on perceived level of exertion. I think many people who start running simply push too hard too soon. Is this why you focus on staying within a comfortable level of physical exertion?

JH - Totally David, this is one of the biggest problems we notice with our one to one clients. They set off far too fast, become breathless and heavy legged within a very short amount of time and have to give up too soon. One thing that most people don’t understand is that you don’t have to be in pain to notice benefits of exercise. Your body responds much better by making small and gradual changes to your fitness levels. As you say this is why my program encourages safe but consistent changes in fitness levels.

DT - How long do you recommend before someone attempts a 5k using your plan?

JH - Depending on their starting level, I would recommend allowing between 6 to 10 weeks to prepare for one, my program has 3 options to choose from so you can simply select the one that’s fits you best.

DT - One of the wonderful by products of starting running is you lose weight. Is losing weight part of the focus in this program?

JH - I understand that many people begin running in order to lose weight, so yes, I do include this within the package. But I decided to include it in a separate manual as I’m also aware that there are others to whom weight loss isn’t a consideration. So it’s there if you want to use it.

DT - There are a lot of 5k training guides out there. What does yours offer that separates it from the rest?

JH - My program goes way beyond any other training manuals that I’ve seen out there, because it’s far more than just a running schedule. I try to teach and educate readers as to why they’re doing the things that I ask them to. This allows them to understand exactly how their body changes and adapts to the different types of training techniques I use in my program. The reason why my system is so fast is because it uses advanced training techniques designed to improve fitness at the same time as reducing the amount of time you need to spend training.

DT - Now this program is more than just how to run a 5k. It really is a series of books. What is included when you buy the Couch to 5k training guide?

JH - I’ve tried to create a complete system for anyone that wants to start running from scratch so I’ve included all of these FREE bonuses: -
Runners Guide to Nutrition
Runners Guide to Treating and Preventing Injuries
How to Boost You’re your Metabolism
Healthy Smoothies For Rapid Weight Loss
Planning Your Success
Healthy Soups For Healthy Living
Glycemic 101 - How to Effortlessly Control Your Glycemic Index

DT - Injuries can stop a lot of runners when they are getting into running. How does your 5k training guide help reduce the chance of injury?

JH - Good question David. I think the biggest reason my program reduces the chances of injuries is that it provides readers with a separate guide all about ways to prevent and treat any of the most common injuries that runners suffer from.

If you use my training schedules, you’ll be following a set training pattern which means, you won’t over do it in the early stages. I prefer to encourage changes and not force them as this is when you might push your body too far and suffer from injuries.

Another major mistake I see beginners making is that they try to do too much too soon during the early stages of their training, when their body hasn’t had the chance to acclimatize to running yet.

Injuries are usually caused by your body being pushed too far, your muscles become tired and not as able to support you properly. This leads to subtle changes in posture and foot placement when running which can have serious implications for balance and stability, leading to a much higher chance of picking up injuries and niggles

DT - Thank you Jago for your time. Keep up the great work motivating people to lead a healthy lifestyle. Can I put The Jago Holmes Couch to 5K Training Guide available for sale to my tips4running readers, and how much does it all cost?

JH - Yes David, I’d love you to do that. It’s on sale along with all the 7 free bonuses for just $37.99, oh by the way I offer a full no questions asked 60 day money back guarantee, so you can test drive it, risk free if you like.

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