Cool Running :: The Couch-to-5K Running Plan
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Saved by 167 people (-93 private), first by anonymouse user on 2006-03-02
- Paschott on 2009-12-21 - Tags fitness , exercise , howto , lifehacks
- Pdkmurphy on 2009-12-14 - Tags run , running , fitness , exercise , c25k , Health , howto
- Gdrussell on 2009-11-19 - Tags exercise
- Timgee3 on 2009-11-16 - Tags running
- Jcmersiowsky on 2009-11-16 - Tags running , couchto5k , training , 5k
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There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
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Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.
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Most running injuries respond well to the "RICE" treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with compression (with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling. Heat should only be applied to an injury after the inflammation is gone, probably after about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit of inflammation, try alternating heat and ice after a few days of ice-only treatment.
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Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
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Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
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The Couch-to-5K Running Plan
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