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.
Run the Quay 5k, 6/4/11, 24:34
Tobacco Road Half Marathon 3/20/2011, 1:52:19
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.
If you have an iPod Touch, I highly recommend the c25k app Mandi mentioned (I use the Alex Stankovic one). You can listen to your own workout music, then start the app and it will tell you when to run and when to walk. You can also set it to alert you when you've hit the halfway point or when you only have 10, 5, 2, or 1 minutes left in your run time. Plus it has a nice countdown that displays on your iPod so you can see how long you've been running and how much longer you need to go for this run.
I really prefer the app to the podcasts; however, if you don't have an iPod Touch, the podcasts are a good way of keeping track of your run/walk intervals--far easier than trying to keep track yourself, at least in my experience.
Please check out my blog at Run, Tracy, Run! for my experiences with the c25k program as I try to become a better runner.
Training for the Cherry Blossom 5k, April 11, 2010 in Washington, DC.
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!!
Be the change you want to see
March 27, 2010: Mid-Hudson Road Runner's Club Daffodil Days 5K
June 12, 2010: Mid-Hudson Road Runner's Club Treetops to Rooftops 5K (Walkway Over The Hudson)
September 25, 2010: Adirondack Distance Festival and Marathon, 10K in Chestertown
October 10, 2010: Mid-Hudson Road Runner's Club: Newburgh Beacon Bridge 5 Mile Run
The pod runner interval pod cast is what took me through the C25K program. Easy to follow good beat music that is free no need to pay. They also have other mixes on there for longer runs etc...My wife and sister just started the program and are through week one and both have enjoyed it so far.
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
2009: Opperation Troop Appreciation 5k oct 29:44 (first race), Greensburg Turkey Trot 5k nove 31:09
2010: On Deck for the Cure sprint 1mi 1-4 9:00, Race for Grace 5k 3-20 32:11, Yough River Council 1/2 marathon 4-10 2:16:39 (goal for 1st 1/2 2:25) 3rd in AG, Pittsburgh Komen Race for the Cure 5k 5-9 30:08, Jerry Mahar Jr Parkinsons Awareness 5k 6-5-10 29:28 6th in AG
Las Vegas Rock N Roll Marathon 12-5 5:01:?? FIRST FULL MARATHON (with calf tear)
2011: Race for Grace 5k 3-19 30:56, Alpha Fitness 5k 4-9 28:57 8th in AG, Pittsburgh Half Marathon 5-14 2:17:52, 9/11 Heroes Run 5k 9-11 27:34 (PR) 5th in AG, Pittsburgh ZooZilla 5k 10-2 28:03, Greenburg 5k Turkey Trot 11-24 28:35
NEXT PLANNED EVENT: Race for Grace 5k 3-31-2012, Pittsburgh Marathon 5-6-2012, Great Race 10K 9-30-2012
I use the Couch to 5K app (Felt Tip, Inc) It was the first one I found and didn't realize that there were others available. This app looks brown. There is another one that is green that has a facebook update feature. Search the itunes store for "C25K" and you will get several hits.
. . . as surely as spring follows winter, nothing ever ends; after achieving your objective, you must start again, always using everything you have learned on the way. - Paulo Coelho, The Way of the Bow
Started C25K Jan. 19, 2010 - Graduated April 14, 2010
If I didn't have so far to go, the journey would end too soon.
I used the iphone app C25K by Alex Stankovic because I could play my own music and it cues you what to do all the way through. I used it successfully in 2009 to finish C25K and am using it again started today with W1D1.