Running

• Ease into 10K – the new program from the Couch to 5k folks:

Each workout includes a 5 minute warmup walk and 5 minute cooldown walk
Week 1	Duration: 29 min. Run 3 min/walk 1 min Repeat x 5.
Week 2	Duration: 34 min. Run 4 min/walk 1 min. Repeat x 5.
Week 3	Duration: 39 min. Run 5 min/walk 1 min. Repeat x 5.
Week 4	Duration: 45 min. Run 8 min/walk 1 min. Repeat x 4.
Week 5	Duration: 49 min. Run 9 min/walk 1 min. Repeat x 4.
Week 6	Duration: 53 min. Run 10 min/walk 1 min. Repeat x 4.
Week 7	Duration: 57 min. Run 15 min/walk 1 min. Repeat x 3.
Week 8	Duration: 63 min. Run 17 min/walk 1 min. Repeat x 3.
Week 9	Duration: 66 min. Run 18 min/walk 1 min. Repeat x 3.
Week 10	Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.  Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.

• Natural Running - optimal running form information from Newton Running. A really useful website (don’t have to buy the shoes) with videos and how-to’s and information on how to run naturally. Based on barefoot running technology.

• Pose Running – Pose Method® of Running technique, aka POSE Running, was developed in the former Soviet Union in the 70′s by Nicholas Romanov and is now taught and practiced all over the world.  The Pose Model of running consists of three elements: Pose – Fall – Pull and it accepts gravity as the primary force for forward movement instead of muscular energy. To achieve the optimum running technique, the key is to make the greatest possible use of terrestrial gravity.

• Get Running - the human coach for iPhone and iPod Touch. - “Get Running” is a Personal Trainer iPod Touch app. The program is based on the Couch to 5K plan. “Even if you’ve never run before, Get Running will gently introduce you to running with a nine-week fitness plan.”

• Couch to 5K – the definitive Couch to 5k resource on the web. Includes links to just about all of the information you’ll need for the Couch to 5k program, plus some other sites to assist your running after graduating from C25K.

• On the Road: Richmond, Virginia – some suggested running routes and races from Richmond Sports Backers, published in Runner’s World.  Includes some useful links.

• Cool Running – In our quest  to transform ourselves from mid-life slackers into running divas, we’ve decided to start with The Couch-to-5K Running Plan .   Here’s their summary but be sure to check out their site for the details (and disclaimers):

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following:  Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following:  Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following:  Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then:  Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then:  Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then:  Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then:  Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then:  Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then:  Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then:  Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).