The “Couch To 5K” program was designed by Josh Clark and was created for people who are beginning the running process. The program consists of a nine week plan that alternates between walking and running. Each week is designed to contain a three day workout while allowing off days between each workout day. Each workout session is 30 to 40 minutes long, including a five minute warm up and cool down.
So for example, week one consists of running for 60 seconds straight then walking for 90 seconds straight then repeating until the time is up. Week two consists of 90 seconds running and two minutes of walking. So, each week builds up 30 seconds of each until you are actually running consistently for a distance equivalent to a 5K.
I really like this program and I feel that it will help so many people that are struggling with the exercise process. I am a huge fan of running and I am all for this program. Give it a shot and see if you are able to accomplish something you never thought possible.
To make the program even more accessible, you can use the C25K iPhone app, which also has newly added Facebook integration. For each day and week of your workouts with the Couch to 5k program, it will explain what you need to do and keep track of your progress. Some of the features include:
- Audio alerts when you need to switch from running to walking
- Audio alert at “half-way point,” so you can turn around if running outdoors
- Play your own music while the app is running
- Works with iPhone and iPod Touch
- Has a 4.5 star rating
- The app is just $2.99
May 6th, 2009