“a couch-to-5k program is an excellent way to ease yourself into an active lifestyle,” says usa track and field-certified running coach steve carmichael, creator of runbuzz.com. you simply follow an 8- to 12-week plan with 30 to 45 minutes of walk/run intervals, three times a week. then every week, you run a bit more and walk a bit less. and as you get better, you still get walking breaks.
“even experienced runners take walking breaks from time to time.” “after a couple of weeks, you’ll start to see noticeable improvement, and you’ll keep seeing improvement as you go,” says carmichael. you won’t need to walk as often or as long. if you’re not very active now, plan to enter your first race 2 to 3 months after you start. you can find a couch-to-5k program on your smartphone — try apps such as active network’s couch to 5k app or c25k 5k trainer by zen labs — online, or on social media (search for facebook groups).
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