How to Run a 5K in 9 Weeks!

This article is about the Couch to 5K program. By following the steps in this article, you can begin running a 5K (3.125 miles) in just 9 weeks! I have never ran a day in my life, and I am using this program to train for a 5K this fall. IF I CAN DO IT, ANYBODY CAN DO IT!

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Decent shoes. (No need to go out and invest in a $100 pair of running shoes right now.)
• Place to walk/jog. This can be a treadmill, park, walking track, shore line, neighborhood street, etc.
• Either a watch, stopwatch, and/or MP3 Player. You'll need something to keep track of time.
• Motivation!

1. Visit this page at coolrunning.com copy and paste in browser):
   
   http://www.coolrunning.com/engine/2/2_3/181.shtml
   
   There, you will learn about the Couch to 5K Running Plan, which is a beginner's running schedule. Just think, in 2 months YOU could be running a 5K!
   
   There are two ways to follow this program. You can measure your runs by time or by distance. Choose the option that best fits your situation.
2. One big reason people feel they can't run is because they try too hard too fast. The C25K program remedies that with gradual walk/jog progressions each week.
   
   Each session takes about 25 - 35 minutes, with warm-ups and cool-downs, three times a week. Be sure to space those days out with rest days in between runs. I run on Tues, Thurs, and Sat.
3. Many people begin this program to enable themselves to become runners. Most of them find they not only become runners, but also lose a good bit of weight and inches while training. You will find yourself with much more energy and have more endurance.
4. You can go to this link to download MP3 podcasts for each week:
   
   http://www.ullreys.com/robert/Podcasts/page6/page6.html
   
   Rather than having to think about time and distance, you can listen to Robert Ullrey's podcasts. For the first two weeks, I used the timer on my treadmill. I downloaded the podcasts and now the time goes by much faster, plus he gives some helpful tips and inspiration.
   
   You can also download them from iTunes.

Tips & Warnings

• If a particular week is too hard on you, you can do it twice until you're comfortable tackling the next week's session.
• Go here to join a C25K Forum: http://c25k.com/forum/forums/
• ALWAYS consult a physician before beginning any exercise program.
• DO NOT skip ahead in the program. Even if you feel like you can, don't try to do more than the program states.
• Do NOT feel pressured to move on to the next week if you're not able. Instead, repeat the weeks until you're ready to move on.