Couch to 10k Running Program

This is a 13-week workout program that has you run 3 days a week with the goal of running 10 km (6.2 miles) nonstop. This schedule and all information herein has been transferred from the iPhone/iPod Touch application "Couch to 10k" created by Lucius Kwok and Kasten Searles of Felt Tip Inc.

Every workout begins with a warmup of 5 minutes (walk or jog), about 60 minutes of intervals alternating between jogging and walking, and a cooldown walk of 5 minutes.

The idea is to slowly build up your strength and endurance so that your body can get used to running longer distances. If you start off pushing yourself too hard, you risk having your body react negatively, making it harder to stay with the program.

Make sure you have a rest day after each workout to let your body recover. Muscles need to heal and they need rest to do that. Maybe do low-impact walking if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend: a sure recipe for soreness and unhappy workouts.

Stretch your muscles before and after your workout to avoid injury and muscle soreness. Stretch your muscles to the point of resistance, but not pain, and hold each position for 15 to 30 seconds: do not bounce.