Links to "regular"

C25K Resources

The Couch to 5k (C25K) Beginner's Running Schedule

is a fantastic program that was designed to get people with sedentary lifestyles running 5 kilometers (about 3 miles or 30 straight minutes) in just 9 weeks.
 

NOT EVERYONE CAN DO THE "BEGINNER" SCHEDULE!!

The schedule for week #1 of the C25K program starts with a "brisk five-minute warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."  So that's a total of eight 60-second intervals of running.  Doesn't sound like much, but if a person is seriously overweight and/or out-of-shape, that 8 minutes might as well be 8 hours.

is for people who haven't tried to run in years.
It's for the overweight, the out-of-shape.

It's not a quickie 9-week program, it's a freakin' overhaul!
 

It's all free! 

The C25Kx schedule is downloadable in PDF format, you can print it out and follow the weekly program

- or -

You can download the podcasts which include voice-prompts for the appropriate timing for each weekly program and also tempo-appropriate music to keep your energy up while you walk - and run!