I don’t run. Correction, unless it’s for the bus, Popeye’s, or my life, I don’t run. But recently I decided to change all that. With the help of the wonderful ladies of Black Girls Run, I’ve decided to start the Couch to 5K program, or C25K for short.

This program helps runners of all levels, but especially beginners like me, go from walking to running a 5K in just 8 weeks.

Each week of the program is meant to help you build the stamina and endurance you’ll need to run marathon distances, as well as teaches you how to run. The first week starts off with brisk walks for 90 seconds and slow (and I mean real slow!) jogs for 60 seconds, and you repeat this for twenty minutes, three days out of the week, with breaks in between. The next week, it’s 90 seconds of jogging and two minutes of walking for twenty minutes. By the time you reach week 8 you’ll be running 3 miles, feeling great and ready to run your first 5K marathon! The program even comes with its own free app that helps you keep track of the workouts as you go.

I’m not going to lie, my first night was brutal, not because my body ached or because the .000005 mph we jogged was too fast, but because … I don’t run and my body was in complete and total shock. All I wanted to do was crawl into bed. But when I woke up the next morning I felt great and I can’t wait to get out there and get my jog on for day two. It can definitely seem a bit intimidating watching all the real runners pass you by at first, but if you stick with it, they’ll be eating your dust when you cross that finish line. So for anyone looking to get moving this summer you must try the C25K program and get running!

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  1. I’m currently on week 7 of C25K. It’s still a challenge but I love it! I’m able to run for a mile or two. I haven’t been able to do this since middle school.

  2. I started out with C25K last year, and in the beginning the mere though of running for a full minute seemed impossible. But I stuck with it, did some weeks twice until I felt ready to move on. Now 5K is my regular running distance a few times a week and I race several times a year! If you’re interested in running, C25K is a great way to start.

  3. I started a C25K program in February and to my surprise ended up really liking it, because I’m also not a runner by any means. I made it to week 5 before an out of town trip threw me off track enough to get lazy and never look at the treadmill again. I also got pretty nervous to do my first 20 min run, so I’m sure that had something to do with it too. But I actually started over today, so I’ll hopefully make it to the end this time.

  4. I want to try it. I’m overweight though so it will be tough for me to start running. Can this be done by walking?

  5. I wholeheartedly endorse a C25k program. I just finished Week 7, Day 2 this morning, and I was able to complete my 2.5 mile run. Before starting, I would get winded running to the end of the block. Now, everyday I feel better about myself as I see a definite change in my endurance, stamina and waistline.

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