You are referring to the podrunner intervals podcast. You can get it on itunes. Just go to the itunes store and search for "podrunner intervals". You want the "First Day to 5K" program. That is the one that I used about a year and a half ago. I started from ground zero. I'm running a half marathon in March. It works. Good luck.

There is a great program on there called 'C25K'.  I think it is $2.99, but definately worth it.  You can play your iPod music at the same time as the program, but you had to start the music first, then start the program.

There is an audio podcast in the iTunes store by Robert Ulley(???) not sure about the last name.  But I just search for "couch to 5k" and that was in the search results and had really good reviews from everyone.  I did Week 1 last week and am repeating is again this week.  It's nice to have the podcast because I am not constantly looking at the timer.

I agree with Mandi and Tracy!!

The C25K app is ABSOLUTELY worth the $2.99!!!  I used to carry a little index card with me so I knew when to run and when to walk, but it was so frustrating to always be staring at the time.  It made me feel like I was running forever!!

The app lets you play your own music, then sounds a little "alert" to let you know when you are warming up, then tells you to run or walk, lets you know which run you are on, alerts when you have 2 or 1 minutes left, lets you know when you are halfway done (all these are options that you can change if you don't want to hear the alerts, but I have found them to be SOOOO motivating and helpful)!!

It's especially nice when you're running on the road because you don't have to worry about trying to figure out how long it's been, you just listen for the cues!!

Please definitely download this and let us know if you've found it helpful, as I certainly have!!

this is the one I used for c25k over a year ago www.ullreys.com/robert/Podcasts/podcasts/podcasts.html and then when I progressed to longer runs I used i tunes to find podrunner: intervals podcasts

I agree with everybody about the app, well worth $2.99 and works great with your ipod touch. Just in case here is the link.

http://c25kapp.com/