Couch to 5K Plan Will Get You Running In No Time

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couch to 5KI know A LOT of women who tried to start running but gave up after only a few times on the trail. Why? Because running is hard! And if you start off too hard or too fast, your lungs, knees, ankles—heck, your entire body!—feel absolutely miserable.

I've been hearing great things about the Couch to 5K Running Plan, which is a beginners running program designed to help so-called "couch potatoes" run three miles (5K) on a regular basis in only two months.

How does it work?

All you have to do is commit to walking/jogging for 20-30 minutes, three times a week. The workouts start off slow—for example, alternating 60 seconds of jogging with 90 seconds of walking for 20 minutes. Over two months it gradually builds to jogging for a full three miles. For the full schedule, check out the Couch to 5K Training Plan.

Running is a great way to lose weight and get in shape. However, it can be very hard on the body. Couch to 5K is a great way to get started because the gradual progress helps beginning runners not only build strength and fitness but also prevent injury.

Have you been wanting to try running? Do you think this program would work for you?

exercise, weight loss

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Peajewel Peajewel

I went there and printed it out.  I am going to give it a go.  I will let you know how it works out for me.   I have never in my life been able  a big fan of jogging but I am willing to try just about anything!  I see so many people that love it and have always wanted to but have never been able to get the knack for it.   

athenax3 athenax3

I saved the page. I used to wak and jog regularly every day until a car accident about two years ago that really messed up my back, and now I'm pregnant. But I'm hoping to get back to it after the baby and ultimately would really love to run in a marathon for a good cause. This program sounds like a good start, thanks!

flaxc... flaxchick

I am going to try this too.  I right now am an avid brisk walker.  I do run also but mostly brisk walk. I would love to be able to say I have run a 5K.


I am a busy mom of 2 and work full time, and staying in shape is rough for me. What I do as I don't have time to go to a gym is take a brisk walk at lunch and run on the weekends. I am a huge fan of smartsole exercise insoles
http://www.smartsole.com  They are anti cellulite insoles that help you tone muscles, increase circulation and cause you to burn more calories with every step. So you are getting a work out even when you are just running errands and they are comfortable. I love that I am getting extra exercise in when doing mundane stuff.

I read about smartsoles on That's Fit in an article on exercise shoes and I found the code fit10 to get 10% off. I also try to drink water and always use sun block. Healthy with curves is always my goal!


aj_ba... aj_baby_06

I tried running at the end of spring and made it three weeks before my back couldn't take it anymore. I used to run as a kid and teen, but my scoliosis has gotten alot worse since having my son.

SxdUp... SxdUpAngel

I'd LOVE to try this!  It'll have to wait until after the baby pops out, of course.

Aly88 Aly88

Thanks for the running guide!  I started running and walking again when I came across www.beewellmiles.com.  I can track my miles on that site and see how it helps burn calories. I can also log my meals to see how many calories are gained. The best part is that $0.15 for every mile I log is donated to support persons with Breast Cancer.  That really got me motivated!

nonmember avatar momof3

I am at the end of week 3 of couch to 5k. Love it. I like the structure and how the difficulty increases for me. My sister and I plan on running some 5k's after we finish.

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