a) if you have an mp3 player or iPod, then http://www.podcasts.ullreys.net/[/URL" target="_blank">

b) get a watch with a countdown/interval timer - there's several in the Timex Ironman range

c) people have been known to use kitchen timers.

The podcasts are good, a voice comes in and tells you when to switch your walking and running as well as encouraging you a bit. However, I'm not a big fan of techno so I made my own playlists while I was doing the C25k. I would simply choose songs whose length matched the intervals and whenever a song ended I knew I had to switch what I was doing (walking or running). The first couple weeks are the toughest because its hard to find that many songs that are so short, but if you can make it work it sure beats looking at your wrist every 30 seconds and trying to remember when you're supposed to switch.

An alternative to a timer would be to use land marks. Your increments wouldn't be exactly equal, but it's more interesting to run to the next tree or mailbox rather than looking at the clock. Light poles are pretty evenly spaced, as well as electric lines. I use them sometimes - run 3, walk 1, etc. However, doing this you'd just follow the overall minute goal from the C25K for each day and just alternate running and walking as you choose. Blocks in town would be consistent. Good luck!

i used the podcasts they work. i have been making my own timing with music as well. being in week 3 it is easy to find songs that i like 3 minutes long. end of song, end of interval.

quote:<HR>Originally posted by nutmeg:
what is C25k???????????????????????????????<HR>

It's the Couch to 5k beginners' program[/URL" target="_blank"> on this site.

At the risk of getting flamed, I'm going to throw this out there...

The Garmin 305 is an excellent tool for this program.

#1 - The Training Center software that comes with it allows you to very easily set up your workout and download it to the device. You can even schedule your workouts by day and when you start the device you just navigate to "Do Today's Workout" and press Start.

Five seconds before your next run/walk interval the device starts beeping to give you a heads up then it makes another tone to tell you to start the next interval. The display then tells you what to do next (i.e. Run for 2:00)

#2 - After you're done with the workout, you can easily upload it to your Training Center and check out what you did. The device automatically keeps track of each interval and shows it to you on the screen. So for instance...

Lap 1 - 1:00, 0.10 mi, Avg Pace 9:35, Avg HR 148, Max HR 166
Lap 2 - 4:00, 0.21 mi, Avg Pace 19:03, Avg HR 139, Max HR 155
Lap 3 - 1:00, 0.10 mi, Avg Pace 9:42, Avg HR 152, Max HR 170
Lap 4 - 4:00, 0.22 mi, Avg Pace 18:11, Avg HR 140, Max HR 171

It also has a "Compare" feature where you can check out two workouts at the same time.

#3 - Most people want to know how far they went, this makes it so you don't need to jump in your car or on your bike to clock your route...not to mention that it gives you the freedom to take off across the grass or up a dirt trail, etc.

#4 - There's lots more reasons why I really like this device but I know there are those who are totally against them. Obviously they're not for everyone but I think it's a great option and you can decide for yourself.

Good luck with your program!!!