So You Want To Learn How To Run

Have you heard about Couch to 5k?

Couch to 5k, more belovedly known as C25K, is a running plan devised for people who want to begin a fitness routine and start running. It is a nine week program in which you run 3 days a week. The key to this program is that it gets you off your couch and moving. The goal is to get you started with a 2 minute jog on day one and by the end of the program you will be running for 30 minutes straight.

One very important factor to bear in mind when starting any kind of exercise program is that we all progress at different rates. For some, they will be able to get through this program in eight weeks, others may take longer. Some may need to repeat a week either in the beggining, middle or end of this program. Perhaps life has gotten in the way of their running. Perhaps they have hit a road block in their running. That’s okay. This is how things work.

Take the plan as fast or as slow as you like. Remember, your success with running, as with everything in life, is up to you.

C25K incorporates walking and running. In the beginning you will walk more than you will run. Slowly, the amount of time you spend running will begin to increase and eventually you will be running more than you will be walking. As the plan progresses, walking will be reserved for cooling down after your run. Eventually you will only be running.

Before you know it you’ll be that full fledged runner you only imagined yourself to be prior to starting this program.

If you search “Couch to 5k” or “C25K” on the web you will inevitably be pointed to this website: http://www.c25k.com/

The Couch to 5k plan was devised by Josh Clark back in 1996. Since then, thousands upon thousands of runners have had successful starts with the C25K program. Find out why and how Josh started this program in the first place by visiting this website and reading the interview which was originally published in a New Jersey newspaper, The Courier Post.

Here is a sample of the first three weeks of the program. Visit this page on Cool Running for the full nine-week plan. Remember, this plan is based on three workouts a week.

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week
2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week
3
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Don’t do it alone! If you have an overweight dog, grab the leash and start the Pooch to 5k plan! (I kid you not.) http://www.poochto5k.com/

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