Browse for the file and add it. Then in iTunes add the file to your iPod. First Day to 5K Mixed by DJ BeatSmith, this first minute set is said to be a great introduction to the world of interval training to start you on your path to a nonstop 5K run!

5K Training Plan - 2 Mistakes to AVOID

It alternates walking and running for the first six weeks, to ease you into running without leaving you exhausted. The only 5K training app to be partners with MyFitnessPal for seamless integratio. Like Robert Ullrey's, they tell you when to run and when to walk.

Ben Davis' pound weight loss journey If you are over weight, and are considering running, watch this. This is why I run: C2K This race is my destiny. I finished C25K ten years ago, and since then I have taken the "5" out and run the km C2K race twice. I dream about running Coast to Kosciuszko, it's what inspires me to run every day. Read my blog post on my race. An essay about running written by a cancer survivor If you want to find out what running can mean to someone, read this. If you have trouble getting out of bed at any time to go for a run, remember reading this.

If you're hurting during your run and feel like stopping, remember reading this. If you ever get injured because of running, read this again. Jenny posts at the Runners World forum, she has inspired me and countless others during her battle. Thanks Jenny for letting me publish your story here. On a forum I contribute to, someone asked: Here was my reply on the forum in question.

No Excuses Great motivational piece from our friends at Nike.


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Darin's story Imagine being told you can't donate your kidney to your very sick daughter because of your weight. This story really captures what running can bring to you life, and why you keep running years after finishing the C25K. I have two of my own "Pre-Dawn People" groups I run with, and the relationships I have made are just as close as Dana describes in this great story. You may not be at this stage yet, but one day, who knows?

9 Tips to Totally Crush Your First 5K

Books for inspiration Here are four fantastic books I have enjoyed reading that have help inspire me to run. C25K Forums Our very own discussion forum right here on c25k.

1. Is It Okay to Run/Walk Your First 5K?

A fantastic community of people helping each other achieve the goal of completing the Couch to 5K program. Runners World Forums Thousands of members providing help for runners of all levels, from those about to do week 1, day 1 C25K,to those running the Boston Marathon. Wear it running, cycling, swimming or on any of your adventures. The Wrist ID is the perfect piece of gear for every athlete. A must have for your safety. Note that I have recently changed the shop from CafePress to Zazzle, as Zazzle offer micro fibre running shirts.

Gmaps Pedometer A fantastic tool to map your runs so you can find out exactly how far you are running.

What Comes After Couch to 5K?

You can save your maps and access them again later. RunningAhead Lets you map your runs, and then record your run data, so you can come back and see your improvement at any time. Running for Fitness Calculators Want to know how long it'll take you to run a marathon if you've run 5km in 32 minutes? This site will tell you plus heaps more. Just about every running and fitness calculator you will ever need. The McMillan Running Calculator Great tool that tells you the pace you need to train at and race at based on your past performance. Runner's World I love this site, other than the fact it's a little slow to load at times.

An incredible running resource. Try the SmartCoach virtual trainer to setup a customised training program. As well as the personal dramas and highlights, the show touches on a lot of topics such as injuries, nutrition, weight loss etc. Well worth seeing for anyone looking at starting running, or racing. You can view it online here. The Steve Runner Podcast Steve is the guy that runs with me on all my long runs.

A middle of the pack marathon veteran with a great sense of humour, Steve's tips and musings have taught me heaps. A different Podcast approx an hour long every week. Obviously obscure artists, but if you like Indie, this is great to go running with.

2. How Do I Set Reasonable Goals?

All you have to do is download the workouts, go out for a run and hit play. Note there is a charge for these podcasts. If you liked C25K, you'll like this. Gateway to 8K and Freeway to 10K. Both series were designed especially for us by running coach, blogger, and bestselling author Jenny Hadfield.

Hal Higdon Novice 10k Program This looks like a really sensible training plan to get from running 5k to 10k in just 8 weeks. Training Programs Preparing to run your first 10k, Half Marathon or Full Marathon calls for specific training programs for you to follow. Here I have listed four of the most popular training programs; there is a lot of debate about which is best, my advice is to review each one, see which suits you, and then stick with it. Appears to be very popular. Note this program only looks at 3 days a week of running.

This is plenty to get you started, but for a bonus spend a little time 2 or 3 other days of the week cross training. For runners, cross training is a powerful tool to help you build strength, endurance and even avoid injury. What are the best cross training options for runners? Yoga is a great way to incorporate gentle stretching into your routine. The focus on breathing will help you increase your lung capacity and ease tightness in your hips.

Biking is another great option as is swimming, Pilates and even working out from home. Incorporate more fitness into your daily routine—take the stairs, get a standing desk and park out in the boonies when you go to the store. PT exercise will help you prevent IT band injuries and calf strain. It also helps increase your hip flexibility. Here are a few easy PT moves to get started. Incorporate them into your routine at least once a week.

In fact, it even gives you an excuse to procrastinate. That being said, if new gear is going to get you motivated it definitely motivates me!! Remember to go slow and steady, alternate runs with walks, and build up your speed and distance as you go. Instagram for Daily Inspiration: Facebook for all the chatter: Pinterest for all the running tips: That was one comprehensive article! Or working up to 1. One of the things that can really help is making sure you do a good dynamic warm up. Or even making sure you walk for like minutes before you start running, there are a number of studies that show this helps with endurance.

Amanda Brooks is an long time distance runner with a passion of every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. A Guide to Training for Your Best 6.

Couch to 5K: week by week - NHS

Comments That was one comprehensive article! LOVE these tips and am currently trying to run a 5k for the first time in my life! Any recommendations to push past this block? About Amanda Brooks Amanda Brooks is an long time distance runner with a passion of every facet of running, which leads her to do more reading, research and running than necessary. Website written, managed and maintained by Amanda Brooks.