• What a great program, now can you get rid of the Snow in the midwest so I can get outside? Miss all of you, hope everything is going well!

    From maureen
    January 7, 2010

From Couch to 5K in 3 Easy Steps!


Beach Running

Have you always dreamed of being a runner?  With the feeling of crossing the finish line with miles behind you?  If so, this is the plan for you!

Perfect for those who are new to jogging – it is a step by step program that will take you from walking to jogging for 30 minutes straight!


Beginner’s Jogging Routine: From Couch to 5K!

Begin with Step 1.  Once you have mastered this routine, move on to Step 2.  Once you have mastered Step 2, move on to Step 3.  Keep in mind that each Step counts as one 30-minute exercise session.  (Note – that’s perfect for January’s challenge!)


Step 1

Warm-up: Walk 5 Minutes

Jog 1 minute, Walk 1 Minute.  Repeat 10 times. 

Cool Down:  Walk 5 minutes.


Step 2

Warm-up: Walk 5 minutes

Jog 2 minutes, Walk 1 Minute.  Repeat 7 times.

Cool Down: Walk 5 minutes.


Step 3

Warm-up:  Walk 5 minutes

Jog 3 minutes, Walk 1 minute.  Repeat 5 times

Cool Down: Walk 5 minutes


Once you have mastered step 3, continue adding 1 minute to your jogging interval and maintain your recovery (walking) intervals to 1 minute to increase your endurance.  Before you know it, you will be jogging for 30 consecutive minutes!

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