Cool running program

The 10 KM is currently the most popular distance among runners. Although it is usually held on the road, the 10,meter race is also done on the track the longest track event presented at the Olympics. Greatly enjoyed by recreational runners, it is also the event of spectacular records in athletes: 58 min 18 s for men Abraham Kiptum and 64 min 51 s for women Joyciline Jepkosgei! The half marathon is a great distance for runners with good levels of endurance and who want to combine several events on their calendar.

Learn More Customer Login. Share this article. Are you sure you want to delete this family member? Find activities close to home. Activities near you will have this indicator. Within 2 Miles. Activities near you will have this indicator Within 2 Miles. To save your home and search preferences Join Active or Sign In. To save your home and search preferences. Appears to be very popular. Jeff Galloway Programs Jeff's programs call for regular walk breaks both in training and during races.

Many swear by Jeff's methods. Pete Phitzinger Programs Seems to be popular with more advanced runners. Programs are not online, you need to buy his book. And best of all it's free! CalorieKing The CalorieKing website has been responsible for me losing 25kg in weight. Fantastic resource if you're serious about adopting a new healthy lifestyle. The Australian site also has a very active discussion forum, including a group on Couch to 5K. The Australian version The US version.

Sparkpeople A number of people have contacted me to tell me about this free to join site, and to ask if I could link to it. I have no experience with the site myself, but by the sounds of it, it's helping lots.

The stages combine healthy tips and tools with motivation and confidence so that healthy habits become part of your everyday life". MyFitnessPal MyFitnessPal is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals.

This site is totally free, and came highly recommended by one of our C25K runners. Share Bar. The Couch to 5k in 9 weeks running program C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. C25K in Arabic Thanks Muhammad! C25K in Dutch Thanks Arne! C25K in Finnish Thanks Nina! C25K in German Thanks Dana! C25K in Greek Thanks Leon! C25K in Hebrew Thanks Nir! C25K in Hungarian Thanks Krisztina!

C25K in Icelandic Thanks Arna! C25K in Indonesian Thanks Emil! C25K in Italian Thanks Manu! C25K in Portuguese Thanks Henrique!

C25K in Slovenian Thanks Alja! Workouts include a warm-up , running for a short period of time, walking, repeat, and a cooldown.

The more the weeks progress, the intervals change for that the person is running more and walking less. By the last week, participants are able to run just over three miles without stopping.

Because there are only three scheduled runs in this training plan, it is manageable to get it done during the week when we often have busy schedules filled up with responsibilities like work and family. But some might be worried about planning their week. Here is an example of what a week looks like on this program. Couch to 5k became such a popular and effective plan for many. It has become very accessible in the digital age. Zen Labs launched the accompanying app called C25K. The app is free to download with in-app purchases and is very easy to use and track runs.

The Couch to 5k app provides all the workouts and their description each day and week. During the workout, audio cues tell the user when to jog and when to walk. Users can also look up local 5k events happening so that they sign up for one as they trash week nine.

People at all fitness levels can complete the Couch to 5k program. It is specially catered to beginners—getting them off the couch and well on their way to running slowly but surely. Each workout starts with a five-minute warm-up that consists of a brisk walk. By week four, the runner is jogging half of a 5k.

And it does start to get easier. Week six calls for eight whole minutes of jogging, the longest time yet. But the time jogging cuts down that week to give the body more recovery time. After week 6, it gets even easier since the body is conditioned to be able to run a little longer—and much longer—compared to week one. Week seven starts off with a minute jog, the next week with 28 minutes, and the final week consists of 30 minutes of non-stop running.

By this point, the runner is officially a runner and can take part in their first race. Couch to 5k is a great program because it slowly increases the time dedicated to running without being too much on the body. Never skip the warm-up walk for this very reasons. Warming up reduces the possibility of injury. This can include jumping jacks, high knees, and lungs just to get that heart rate up and blood flowing. Just a few reps of each exercise should do the trick.

There are days when the new runner just wants to stay on the couch.