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Couch to 5K Walk/Run Program

author : Ron

comments : 2

Overview of two walk/run routines for training for a 5K.

These are two programs will get you from the couch to running three miles. They are the Conservative and the Aggressive Run Couch-to-5k Programs.

*If you are overweight or having knee troubles, it would be best to start out with our Beginner Exercise Program. Please consult your physician first to get medical clearance on any program.

Program Features:

Aggressive Run Program

4 month program
A walk/run routine
3-4 days per week
Use this if you have not worked out for a long time and have no weight issues.
You may follow this with any of the Sprint Programs.

Conservative Run Program

7-Month program
A walk/run routine
3-4 days per week
Use this if you are only slightly overweight as it will be easier on your joints. If you find that your knees hurt on this, it may be wise to lose some weight with a proper diet and start out with a swimming/cycling regimen such as the Beginner Exercise Program for several months until you have lost some weight and have established an aerobic base.
You can follow this with any of the Sprint Programs.

"Hi Ron, I pulled your couch to 5K training program at the advice of my husband "slow and steady" last September. I ran my first 5K ever this last Saturday. Time was 35:58, I ran, did not walk, and finished. That was my goal. Thank you, thank you, thank you for the excellent training program. I could not have done it without you! Signed, slower, but steadier." - Margaret

Thank you so much for your training programs. I just finished Phase I of the conservative 5k program. When I started I weighed 327 pounds. Now at the start of Phase II I am down to 310 pounds. I realize that I have a LOOOOOOONG way to go but thanks to your training program I have an organized way to reach both of my goals of running in any 5k race by this summer and running in the Peachtree Road Race 10K here in Atlanta in 2008.- Jason

I just wanted to say thanks for the running program you posted. Having never ran in my life (really, I mean NEVER) I was doubtful. But I stuck to it, and have since passed the 5k mark just recently. It's been great, and I think I like to say I'm a runner even more than I like saying I'm a triathlete!

Thanks again.

- Natalia

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date: August 29, 2004

Author

Ron

I started this site 10 years ago after doing my first triathlon in 2001. My goal for this site is to get people healthy and happy. I firmly believe that triathlon is the best 'sport' for your body as it has less impact then the more popular single sport(running) while incorporating your upper body from swimming allows for a balanced-body approach to fitness.