The idea is to start off slow, just a few minutes a day, and work up to running 3.1 miles straight after a couple months.  You will get the urge to see how far you can run when you first begin but doing so will exhaust your body and make it even harder to reach your 5k goal so remember – baby steps are key!

My husband and I are recovering couch-potatoes and we just ran our first 5k together… and finished!!!  My goal was to not finish last and although it was 800* outside, we finished right in the middle of the pack.  We decided to run a 5k randomly (neither of us were huge runners) and so we ran a little bit each day with our dog, taking rests in between days and making sure to stay hydrated at all times.  We gradually added distance to our training routine and by the time our 5k rolled around, we were ready!  We set a pretty steady pace and kept our eyes on the finish line.  We had so much fun that we are planning on doing another 5k soon – I am working a little bit harder and sticking to this “C25K” plan to improve my endurance and maybe even my 5k time!

If you are interested in running a 5k and want to start practicing – check out this great training resource, give yourself a couple months, and register for a 5k in your area!  Also, check out this great resource that is fully dedicated to the Couch to 5k program !  Lastly, click HERE to find a 5k in your area!

Good luck & feel free to share tips and stories of your 5k adventures!

1. Ipod Nano, Ipod touch or Iphone 3GS
2. Nike+ Ipod sport kit
3. Nike+ running shoes
4. You can also get an “anyshoe” adapter shown below!  This will work on any sneaker, not just Nike+.

First, take your Ipod sport kit sensor and install it into the pocket of your Nike+ shoe (pocket can be found in the insole).  Then, connect the small white receiver to your Ipod Nano!  Your Ipod will then display the Nike+ option so click on that and take some time to calibrate your walking and running styles.  After that you are all set!  Once you log your first run, hook up your Ipod to your computer (just like you are charging it) and the Nike+ tab will come up and will automatically update your progress.  From there, you can also go to your Nike+ account online and sign up for challenges, training regimens and you can even set goals!  You can set up workout mixes to run to and if you set distance/time goals, your Nike+ “trainer” will speak to you and encourage you along the way!  Online, you also have the option to create an avatar and share your

This ingenious technology has really taken off and people around the world are using it to get in shape, stay in shape and train for everything from 5ks to Ironman events.  Although I have yet to try it, some gyms have Nike+ compatible cardio equipment that tracks your progress on machines like the bike, elliptical and stair-master!

So, if you want to dust off your running shorts and start a new training schedule, grab a Nike+ to get you on your way.