The Couch-to-5K Running Plan
 

http://www.coolrunning.com/engine/2/2_3/181.shtml

I've started doing this, I already broke the rule and started halfway down.. but I wouldn't recommend that.

I know many people want start running, but don't know how. I remember "starting" once when I just went out and started running... I almost died.

I think this is a good plan with a good goal, after 8weeks you can do 5k. From then you can build up to 10k's and become a runner.

I hope I can stick with it~ :)

The beginning part of the plan looks good, to ease you into it, but the last half where you suddenly run 25 minutes straight is where people will generally get turned off. I signed up for a 5 K running clinic at the Running Room (it's for people who have already been running for a little while) and they recommend running 10 min/walking 1 min as the walk breaks get rid of the lactic acid building up in your muscles. Even in their half marathon clinics they still recommend walk breaks. So, if you're getting frustrated with the plan on your website, add a 1 min walk every 10 minutes.

But good for you for getting going, that's the hardest part!

There is some truth to the idea that a [person's] body at rest, tends to stay at rest. A body in motion tends to stay in motion.

Thanks for the link. I think it is a good way to softly get into running. I agree that the number one reason that people get off track with their exercise goals is that they try to go too hard and too fast right off the couch.

Well, because of a a few things I haven't kept up with running.
I started out doing too much, add a little rainy seasion and sleepless nights (despite what most people will tell you, Japanese people are very loud.)

I plan on getting started again after this week is over (exams) it is soooo insanely hot here, but I'll give it what I got.

two months to work up to 5K is a ponderous pace. i've gone periods where i haven't run for months and worked up to 5K in 15-20 days...and believe me, i'm no natural runner.

There's still a big difference in a true couch potatoe (someone who has never been in shape or hasnt had any exercise in over a year) and someone who is used to being in shape, but just hasn't been in the last couple months. Even though you can loose your edge pretty quick if you stop, one does still seem to retain something for a long time. Also depends on the age group too i suppose.

I used a similar method as in that article to be able to run 4.5 miles within 3 months. My weight dropped from 165 to 145 lb. Also, my breathing issues (kinda like asthma) disappeared. The gf was pleased. The best thing was running with 2 buddies who too needed to get in shape, the motivation and constant jibes were a must. When I started to run, 1 couldn't do half-mile. Well, what can I say, now I can run 60 min non-stop, and have done a 10k race. Just wish I had know of this article, it could have helped me get there faster.

Well my first time out I ran like almost 4k and it wasn't too bad. I have been doing many things to get into shape for a while now. I don't think 5k is too hard, I need a few walking breaks though.

The main reason I posted this was because many people (my self included) like to have a plan already worked out for them.

I am slowly unable to call myself chubby anymore, and I can't really say I am not in horrid shape anymore.

5'8" 154 pounds

Still short though...

I'm on the second week of the program and I'm very excited about it. The only thing that pains me, literally, are my ankles. After 25 years of soccer, I'm afraid that my ankles are blown to bits. About 10 minutes into the run/walk thing, I get this excruciating pain in my ankles, right one is the worst, and it gets so bad I have to stop.

I made an appt with the sport med people and hopefully they can shed some light onto this issue.

I started the program for weight loss and for increasing my endurance on the soccer field. I used to say that I would only run when chased, but hopefully this program will help me to "discover the joy of running..." :P