Well it is probably the most effective way to get started on a running program. The 5k Training plan has been put together so anyone can go from sitting on the couch to running a 5k race in just 9 weeks.

Take it from me, there are many people who get off to a great start but simply fail to follow it through. With the Couch Potato To 5k Training you simply take one day at a time. Taking your time to gradually ease into the 5K training program is the most effective way to get started and stay on track.

The Couch Potato to 5K Training Plan is for anyone

The couch potato to 5k training plan starts you off slowly by alternating you’re walking and running over short distances. During the course of the 9 week course you gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

The Couch Potato to 5K takes just a few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness.

This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well). Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going.

Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warm-up walk or jog.

Benefits of the Couch Potato to 5K Training

It improves your mental clarity and concentration, not to mention you get a better memory and it can also help in the prevention of age-related mental degeneration.

Did your know that runners are generally more self-confident, more attractive and able to maintain a healthy weight. It’s because running helps to slow down the appearance of aging, It keeps you more flexible and is great way to stay trim.

There are other benefits as well, such as you have higher levels of energy, better coordination and you won’t have any problem trying to get to sleep. It is also an awesome release when you are feeling a bit stressed out.

If you are looking to lose some weight, looking to improve your cardiovascular health or just wanting to gain some strength and endurance, running will help you to achieve all these things.

You would be crazy not to give it a go. So don’t waste another day, grab your shoes and get going. You have nothing to lose and everything to gain.

This 5k Training plan has been designed for the beginner.

It is an easy to follow training plan that will help you to achieve your goal of running a 5K run in just 9 weeks. If you follow it with a positive mindset, you will no doubt succeed. There are a few simple things that you will need to get you started on this plan.

At a minimum, you will need a pair of running shoes, 20 – 30 minutes of your time three times a week and 9 weeks’ worth of determination and motivation.

The hardest thing about getting started with your training is actually deciding to go ahead with it.

So are you ready to go?

Take it from me and the many thousands of others that have completed this training plan, once you get going you won’t want to stop.

Just a couple of tips for working through this plan

1. Start whenever you like, your first week is Week 1, your first day training is Day 1.

2. To start out in the first couple of weeks you will be doing lots of walking but as you build up your fitness you won’t need to walk as much.

3. By the start of Week 6 you will be running a lot more and by the time you reach Week 9 it is mostly running.

Get your copy of the Couch Potato to 5K Training Plan

There are a number of ways you can grab your very own copy of the 5k Training Plan

Weekly Email

To make it easy to follow you can have the 5K Training Course emailed directly to you each and every week with everything you need for your full week’s training.

Weekly training schedule includes the distance, time and effort required as well as some helpful hints for learning the walk – run method. During the course of the 5K Training weekly schedules you will gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.

To start receiving your 5K Training Schedules by email then simply click on the link below and you will be off and running…

Free 5K Training Schedules

This is a sample email for Week 1 of the 5K Training Schedule that you will receive each week by email.

Print your 9 Week Schedule

If you prefer to follow the 9 week training schedule from the simple layout below you can simply print the plan from your pc and then put it somewhere in the house where you will see it on a daily basis.

A helpful hint for working through the schedule and keeping you on track is to cross off the day each time you complete your training. It’s a great way to keep you motivated and also to show your friends and family how you are progressing with your training. Before you know it you will be running your first 5K run and feeling fitter and healthier than ever.

To print, simply click print from your browser.

Download Your 5K Training Log

I encourage anyone that is serious about their 5K training to download this free 5K Training Log that can be used with your Couch to 5K training program.

It’s not that you have to be compulsive about it, you should just record the stuff that is important to you and the stuff you want to remember.

The real benefits of logging your 5K Training each time is:

• It will help you to identify when an injury started
• It can help you figure out what preceeded the injury
• It’s great for tracking mileage increases to keep you from doing too much too soon
• It can help you to analyze attempts to overcome specefic training problems
• Great for gauging progress by comparing your run times with previous times on the same course
• Recalling specific strategies that worked or didn’t work
• Comparing training with results in key events
• Track your Weekly Goals that you set each week
• To calculate your total distance each week
• To calculate your total time each week

Help Us Help Others…

Help us get the message out, tell a friend or tell the world about this great program and lets all help to improve the lives of others around us.

Click on the Facebook link below to help spread the word, lets get more and more people living a healthier and happier lifestyle by following the Couch Potato to 5K Training program.

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If you’re having trouble locating the Robert Ullrey Couch to 5K Podcasts, then you’ve come to the right place, the links contained within this post will take you to both the iTunes download website or alternatively you can download the mp3 files directly onto your computer.

You see the Robert Ullrey website where you would normally download these C25K podcasts has been unavailable recently, so I have found an alternate solution for you.

For your convenience both the ITunes Podcast and MP3 versions are available by following these simple instructions below.

The History of the Robert Ullrey Couch to 5K Podcast

Robert had just turned 43, he was living in Northern California and on his birthday when he suddenly decided to start running again. Robert had been following the Couch to 5K running program when he made this series of 9 podcasts for the C25K program. Robert originally made these podcasts for himself, then due to popular demand he made them available on the internet then later on ITunes.

Please note:

Most of the c25k podcast downloads are free to subscribe to, just beware that you may incur some data charges depending on your data plan from your internet service provider.

If Robert Ullrey website for the Couch to 5K podcasts becomes available I will update this website with the relevant details.

Download the Podcasts on iTunes

If you have an IPhone or an IPod the chances are you will be familar with ITunes. To listen to an audio podcast in ITunes simply click on the link below and then mouse over the title and click Play.

To download the podcast to your Apple devices simply click on the link below to download and subscribe to the Couch to 5K podcasts

Robert Ullrey’s Couch to 5k podcast for download as MP3 files

To download the MP3 files direclty onto your computer simply click on the links below to download each of the Robert Ullrey’s Couch to 5K podcasts

Robert Ullrey’s – Couch Potato to 5K Podcast Week 1

Robert Ullrey’s – Couch Potato to 5K Podcast Week 2

Robert Ullrey’s – Couch Potato to 5K Podcast Week 3

Robert Ullrey’s – Couch Potato to 5K Podcast Week 4

Robert Ullrey’s – Couch Potato to 5K Podcast Week 5

Robert Ullrey’s – Couch Potato to 5K Podcast Week 6

Robert Ullrey’s – Couch Potato to 5K Podcast Week 7

Robert Ullrey’s – Couch Potato to 5K Podcast Week 8

Robert Ullrey’s – Couch Potato to 5K Podcast Week 9

With the multitude of 5K training apps now available for your Apple device, you can now monitor your progress of your 5K training through your very own iPhone.

You can ditch your personal trainer because everything you need is right here, simply select one of these apps, download and install to your iPhone, and you’re on your way!

As you will see below, when it comes to 5K training apps, you really do have a wide selection to choose from. Each of these apps have their own unique design and theme so all you need to do is pick the one that best suits your lifestyle.

This list of iPhone apps will get you on your way to selecting the app that’s right for you, and the great thing about these 5K training apps is that they are very convenient and cheap.

At the very least, these apps are a fun and creative way to help you achieve your goals, so what are you waiting for?

The best and most featured 5K training apps include the following:

Couch-to-5K

Just released on the 10th of August, this is the official CoolRunning Couch-to-5K beginner training plan, it will cost you $1.99, and is brought to you by the team at Active.com.

This program has helped thousands of new runners get off the couch and train for a 5k run. Spend just 20 – 30 minutes, three times a week, for nine weeks, and you’ll be running 3.1 miles.

This app gives you all the tools you need to get motivated, get inspired, get connected with others, and track your progress from the palm of your hand, wherever you may go.

The C25K training program is perfect for the beginner runners or anyone seeking to get in shape, and stay in shape.

Jeff Galloway’s Ultimate 5K

Get off the couch and get running with legendary Jeff Galloway.

Jeff’s unique training method introduces the joy of running to people of all levels, from beginners training for their first 5K to seasoned runners shaving seconds off their time.

This app will cost you $4.49, and comes with a 7 week starters program, with an additional 7 week program to help the experienced runners improve their 5k race time.

Bonus content includes additional coaching downloads from Jeff Galloway, as well as 15 tracks to download of high energy fitness music.

C25K (Couch to 5K)

This app has a rating of 4+ out of 5, with some 237 customer reviews, so they must be doing something right.

It will cost you $2.99 and just like all the other Couch to 5K apps is based on the 9 week program, has 3 workouts per week, with each of sessions going for 30 – 40 minutes long.

It alternates between wallking and running for the course of the 9 week program, and also has an additional feature called Distance Run that helps you to keep training even after you are finished with the 9 week training plan.

Couch to 5K

This app will cost you $1.99 and it uses the Couch to 5K running plan to get you into shape.

It is a simple series of workouts that last about 20 – 30 minutes. In 9 weeks, you’ll be able to run 5k  (3.1 miles) without stopping or walking.

This app is great for the beginner runners who have never run before or former runners who want to start up again.

5K Runner

It’s best to spend the $1.99 for the fully functional 5K Runner app.

This app guides you through an 8 week program, 3 times a week, where in each workout you alternate walks and runs.

An audio coach tells you when to walk and when to run as well as warmup and cooldown.

The walking / running intervals gradually increase in effort over the 8 weeks, with more running and less walking, unitl you are ready to run your first 5k in one straight run.

RunKeeper Pro

This is a free application and was released in 2009 and is still quite popular, with GPS and tracks pace, speed and distance with audio cues during runs.

Distances run, speeds done, calories burned and full assessments and reports of work-outs are what can be expected.

Other features include map generating and data export as well as social networking which remains important to everyone.

What makes it stand out and remain popular is the fact that it also allows for logging of non-running activities.

iMapMyRun

This is another free application for iPhone, featuring abilities to track nutrition, routes and work-outs. Map creation, pace calculation and user tracking are more free features, but runners can also purchase an iMapMyRun + version of the free application for $4.99.

It features abilities such as voice feedback, geo-tagging when taking mid-run photos and much more.

Nike + GPS

Nike + is a paid application at only $1.99 with outstanding capabilities such as; customizable running playlists, pace tracking, course maps, calories burned, digital coaching and more.

It features a points system to award a runner for specific accomplishments like personal best, extra mileage logged, as well as virtual race challenges.

Adidas miCoach

Here is another one which is also free and was released only in 2011 and has super features such as a pedometer, calorie counter and heart rate monitor.

Runs are tracked, using an uncomplicated method and also features pace triggering coaching and audible training. Customizable sport-specific plans are included and synchronization of work-out plans makes for a user-friendly web page.

Run Mate

This personal trainer is designed for beginning runners who are looking for a training schedule to prepare them for their first 5K, and also for more seasoned runners who would prefer to design their own format of speed work, tempo runs, and hill training.

This application sets you on the right course and helps you create the right training plan for you. With your entire workout plan established, it is much easier to stay the course

LogYourRun

This is an app that routes runs, complete with maps and elevation. It also has the ability to upload workout information to the company’s website to present running information as graphs.

Users can share their running data on Facebook and Twitter and can even have updates automatically sent to Twitter while they are running. The app also features training programs, a heart rate counter, and playlist options.

With so many Couch to 5K apps to choose from that there’s no need to sweat over finding the right technology for a better workout. Just download and go.

A podcast is a digital media file

It can be either an audio or a video file that is available online and is usually downloaded onto your computer or your mobile device.

When using a subscription service, such as iTunes, regularly updated or newly released podcasts can be downloaded automatically and then stored onto your computer or mobile device.

So once you’re connected to the internet, your subscription service will automatically retrieve the latest edition of your favourite C25K podcast and download the file to a folder on your computer where you can listen to or watch it from there, or transfer it to your iPhone or portable mp3/video player.

Here is a selection of C25K Podcasts available for you today and they won’t cost you a cent.

Phedippidations

Listen to Steve Runner, the high priest of running Podcasters talk about the Couch to 5k program.

A great background in C25K podcasts.

http://www.steverunner.com/PodCasts/Fdip86.mp3  

Robert Ullrey’s C25k Podcasts

Robert has recorded nine podcasts to accompany you on your runs.

Some great music, plus Robert will tell you when to run, and when to walk…a must have.

Note both Podcast and MP3 versions are available by clicking the on the link below.

Robert Ulllrey’s Podcasts

Christian Indie

C25K podcasts from independent Christian Artists with run / walk audio cues.

http://www.buriedtalentsband.com/C25K/ 

PODRUNNER: Intervals

If you’ve never run before, or are returning to running after a long hiatus, this series, following the popular Couch to 5K template, is designed to take you from your first day to a full 5K (3.2-mile) run in just 9 weeks (plus a bonus “graduation mix”).

http://www.djsteveboy.com/1day25k.html 

My Treadmill Trainer

Just press play and get ready to run faster, farther, and longer with just 2 runs per week!

Experience Yuri Elkaim’s industry-leading Treadmill Trainer™ ipod running workouts and enjoy his audio coaching, motivation, pumping music, and interval running workouts.

No matter what your fitness level, you will become a better runner, burn fat, and get fitter than ever – guaranteed!

http://www.mytreadmilltrainer.com/treadmill-trainer.html 

NHS Couch to 5K

The NHS Couch to 5k Podcasts make it easy – a motivating ‘personal trainer’ tells you exactly when to stop and start and is designed to get complete beginners from being a couch potato to running 5k (or 30 minutes) in nine weeks.

The plan sets three runs per week with a day of rest between each run.

http://talk.nhs.uk/blogs/couchto5k/default.aspx 

Couch to 5K

This is an adaption of an already excellent podcast by Robert Ullrey that gets you running 5 kilometres in 9 weeks.

The difference between this and Roberts is that there is no music track, only audio cues of when to run and when to walk.

This means you can run without music or add your own playlist in Garageband or any other audio recording software so you can run with your favourite songs or podcasts.

http://web.me.com/iestynx/Couch_to_5K/Podcast/Podcast.html

The Get Fit Pod

This is the complete schedule of the 7 Get Fit Pod 5K Training Plan Episodes.

These 7 Get Fit Pod Episodes will introduce you to the Base Line of 0 to a 5K in 6 Weeks Training Plan as well as provide you with coached workouts for specific days of the plan.

All of the episodes are free and available here at getfitpod.com or you can get them at iTunes.

http://getfitpodpodcast.com/?p=2452 

5K101.com

This running program will help you train to run a 5K in just 8 weeks and Running Mate will be with you every step as you train to run a full 5k without stopping to rest or walk.

These are couch to 5K style coached running podcasts set to high energy music. Low, moderate and some high impact interval run drills.

http://runningmate.podomatic.com/ 

How to subscribe to a C25K Podcast

You will need to download podcasting software such Apple’s iTunes or similar podcasting software.

Once you have a copy of the podcasting program you will then be able to schedule regular updates to your selected downloads with a portable media player.

If using iTunes you can do this by simply going to your C25K podcast library folder and clicking on ‘Advanced’ and then ‘Subscribe to Podcast’.

If you want to receive these programs regularly, make sure the scheduling function on your podcasting software is set to search for new podcasts automatically. 

How much does the C25K Podcast cost?

Most of the C25K Podcast downloads are free to subscribe to, just beware that you may incur some data charges depending on your data plan from your internet service provider.

It is an easy to follow training plan that will help you to achieve your goal of running a 5K run in just 9 weeks.

If you follow it with a positive mindset, you will no doubt succeed.

There are a few simple things that you will need to get you started on this plan.

At a minimum, you will need a pair of running shoes, 20 – 30 minutes of your time three times a week and 9 weeks’ worth of determination and motivation.

The hardest thing about getting started with your training is actually deciding to go ahead with it.

So are you ready to go with your couch to 5k?

Take it from me and the many thousands of others that have completed this training plan, once you get going you won’t want to stop.

Just a couple of tips for working through this plan

1. Start whenever you like, your first week is Week 1, your first day training is Day 1.

2. To start out in the first couple of weeks you will be doing lots of walking but as you build up your fitness you won’t need to walk as much.

3. By the start of Week 6 you will be running a lot more and by the time you reach Week 9 it is mostly running.

Training Plan