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3 Running Programs for Any Level

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couch to 5k

1. Couch to 5K

You can use this program to train for your first 5K (three mile) race or just to get yourself into running shape.

If you’ve never run before in your life, Couch to 5K is the program to jumpstart your workout! It uses interval training to help you walk less and run more on your routes. To start, you alternate 90 seconds of walking with 60 seconds of jogging, and by the end of the nine-week program, you’re running three miles straight!

Already running but want to push it to a half or a full marathon? Hal Higdon’s Marathon Training Program can get you there.

>>Next: Hal Higdon’s Marathon Training

Image Credit: Creative Commons photo by Ed Yourdon

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!


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11:51AM PDT on Apr 5, 2012

I love running since I started a few months ago. Now all my family runs with me and besides being a great family activity keeps us healthy and fit!

I've started by using the materials on and it made me going very well without any injuries so far!

I'm running the half marathon in 3 weeks and can't wait to get to the end!

3:28PM PDT on Oct 18, 2011

I've always wanted to be able to run. I tried for a few weeks last summer and gave up. Maybe I'll try again...

1:11PM PDT on Oct 11, 2011

Thanks been thinking of... and almost starting for a while... this will help. Already walk a lot, so 90 60 seems easy enought to do:-)

5:32AM PDT on Sep 13, 2011

Thanks for the article.

12:09AM PDT on Sep 11, 2011


10:44AM PDT on Sep 3, 2011

Just so everyone knows, if you have and iPhone, guess what... THERE'S AN APP FOR THAT! Hahah. The Couch to 5k and everything is on there and it keeps track of everything and has a "trainer" that you can here as you run. I used it and it actually works just to here a voice telling you that you can do it and to keep going. I just ran in the Merrell Down & Dirty National Mud Series run and got third for my age division. It actually works!!!!

8:00AM PDT on Sep 3, 2011

Thank you

1:22PM PDT on Sep 1, 2011

So many great tips and ideas. Thanks, you guys, and keep 'em coming!

8:36AM PDT on Sep 1, 2011

I'm not a high-mileage (or fast) runner, but this "training plan" has got me through 17 half-marathons:

M, F run 3 miles on lunch break
W run 3 miles with pickups on lunch break
Add long runs on Saturdays counting back 11 weeks from race day; start with 3 miles and add one mile every week

Last year I PR'd at 2:02, but this year I find myself a stubborn 5 pounds heavier, and I'm struggling to get the speed I had then.

My goal is to run a half marathon in half the states. I'm almost halfway there.

6:04AM PDT on Sep 1, 2011

I use to like running, but the waking up at the crack of dawn for marathons really put me off. Not a morning person!!

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