The Couch to 5K running program

Run a 5K race within 9 weeks
For those who want to start running the C25K running program is made for you. I've done this program back in 2008. After completing the program I ran 5K three times a week. If I can do t, you can do it! The program is pretty simple. You alternate walking with running (jogging).That's it! The workouts take you around 30 minutes (including a 5 minute warmup and a 5 minute cool down. You run three times a week with a resting day in between runs. After day 3 of the week you take two resting days. Note: don't feel bad if you couldn't complete a workout. Simple repeat the workout and after finishing it continue with the program. Maybe you'll need to run certain days multiple times. No pressure here! You're not competing with anyone, just yourself.

I recently picked up running again after a hiatus of almost 10 years. I'm in week 5 now but day 3 (W5D3) is a hard one. Couldn't complete it the first two tries... Rest days are important! Don't skip these! I've noticed for me two resting days in between runs works best for me. I'm not hung up on finishing the program within 9 weeks. It will take me longer but that's OK.

To give you an idea of what the running schedule look like look at the table below. It will lay out each day, what do do for how long (or how far). Nowadays there are hundreds of apps available to guide you through the program. I suggest to pick one and stick to it. If you have any questions lemme know!