Couch to 5K

It is a 9 week program to help you start to run, but it does it slowly. A few of the key things to the program are: 1. don't start too fast 2. repeat weeks if needed. You only do it 3 days a week, even if you feel like you could do more. That way, you allow your body to rest and you don't burn out. It gives you the option to run for time, or run for distance. I decided to run for time. When I started, I could probably walk faster than I was running, but at least I was running. Here is the workout plan (found on http://www.coolrunning.com/).

Week 1 Day 1 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 1 Day 2 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 1 Day 3 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 2 Day 1 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 2 Day 2 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 2 Day 3 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 3 Day 1 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 3 Day 2 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 3 Day 3 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 4 Day 1 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 4 Day 2 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 4 Day 3 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 5 Day 1 - 5 m walk; 5 m jog; 3 m walk; 5 m jog; 3 m walk; 5 m jog

Week 5 Day 2 - 5 m walk; 8 m jog; 5 m walk; 8 m jog

Week 5 Day 3 - 5 m walk; 20 m jog (no walking)

Week 6 Day 1 - 5 m walk; 5 m jog; 3 m walk; 8 m jog; 3 m walk; 5 m jog

Week 6 Day 2 - 5 m walk; 10 m jog; 3 m walk; 10 m jog

Week 6 Day 3 - 5 m walk; 25 m jog (no walking)

Week 7 Day 1 - 5 m walk; 25 m jog (no walking)

Week 7 Day 2 - 5 m walk; 25 m jog (no walking)

Week 7 Day 3 - 5 m walk; 25 m jog (no walking)

Week 8 Day 1 - 5 m walk; 28 m jog (no walking)

Week 8 Day 2 - 5 m walk; 28 m jog (no walking)

Week 8 Day 3 - 5 m walk; 28 m jog (no walking)

Week 9 Day 1 - 5 m walk; 30 m jog (no walking)

Week 9 Day 2 - 5 m walk; 30 m jog (no walking)

Week 9 Day 3 - 5 m walk; 30 m jog (no walking)

CONGRATULATIONS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Look at my previous post for ways to make this easier, like Robert Ullery's FREE podcast.