I've known several people who've used the Couch to 5K Running Program. It's a 9-week program to get back into running or to start running as a beginner. Really good method to get in shape. I printed this program out and gave it to a co-worker a year ago and she is still running, and she's running about an hour a day. She followed the C25K program all the way through and then kept adding distance and time until she hit 45 minutes. After that, she added 5 minutes a week. This past summer she was running 80 minutes a day, 5 days a week. She's totally into running now and it will definitely be a lifetime thing for her.
The C25K program uses walking and running. Here's the first day's workout in Week 1:
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
I just found a site this morning for people who are going through the Couch to 5K program and have an iPod or mp3 player. Robert Ullrey has created podcasts (mp3's) that you can download and listen to as you're going through the C25K program. The podcasts are located on Robert Ullrey's site. The podcasts are separated out by Week 1, Week 2, Week 3 and so on, so they match the C25K program's workouts. You listen to the podcast and it will tell you when to walk, when to run, how long you've been running, etc... along with some catchy 'beats per minute' music. Just seems like a great way to stay motivated and not have to set & check your watch all the time.
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