The C25K program at Cool Running These are the guys who started all this and is where to get a copy of the program. In addition to the free, printable version of the plan, you can keep track of your progress online using the ActiveTrainer training log. Note there is a cost for the training log. Graham Cairns' Metric Version Graham's a C25K graduate from Brisbane Australia, and has very kindly converted the yards and miles to metres and kilometres for us. C25K Treadmill Version Ian has converted the C25K program to make it super simple to follow if you are doing the workouts on a treadmill.
Pooch to 5k If you have a dog, why not let him or her also enjoy the benefits of fitness while you are going from Couch to 5k?
Developed by Audrey an Australian vet, Pooch to 5k will have you and your dog runnning 5km in just 12 weeks. I love running with my Boxer Gator Books to help your running The better armed you are with information the better Languages other than English If anyone has good translation skills and wants to translate C25K into a another language, let me know.
Inventor of the Couch to 5k program Josh wrote the C25K program in Since then many thousands of couch potatoes have become runners because of Josh's work. Read about why he wrote the program, and the philosophies behind it. Some great music, plus Robert will tell you when to run, and when to walk How to add mp3 files to your iPod: First save the mp3 files to your hard disk.
Browse for the file and add it.
What Does an Elite 5k Training Plan Look Like?
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! 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.
The surprising health benefits of going for a run - Telegraph
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? 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.
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.
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10 essential hacks for running to work
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. 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. Put your alarm clock on the other side of the room to make the snooze button less convenient. Run it at a weekend so you get to know it with no time pressure, and know how long it will take you. Check out some popular routes on Strava.
10 essential hacks for running to work to get you in World Run shape
Build up to your commute. If you live more than 10 miles away from your office, running to work might be a little more challenging — but not impossible. Try taking public transport part of the way and running the rest. Looking for a new running challenge? Sign up to Red Bull Steeplechase. When it comes to what you carry on your run, minimising bulk is key.
If possible, you want to run with only your essentials — bank card instead of heavy coins , work pass, phone and keys. Try tying your key into your trainer shoelace for the ultimate hands-free running. Invest in a good backpack. Few things are as irritating as a backpack that bounces around while you run and causes painful rubbing. They come in all different shapes and sizes — but the crucial difference is that they have been made with runners in mind, so tend to fit firmly to your back without weighing you down or chafing. For an even more lightweight option, zipped waist belts or armbands hold phones and cards.
Listen to music at more than beats per minute. Sure, you know that music helps motivate you on your run. But did you know that songs with more than beats per minute BPM can make exercise seem easier? Research suggests that listening to uptempo music with more than BPM elevates your mood and helps you work out. Try an app like RockMyRun, which gives you the best workout music so that you can maintain your energy while running.
It also automatically adjusts the rhythm and tempo of the song mixes to match your steps. Or get lost in a podcast.