Run A 5K In 8 Weeks With The C25K App:

If you’re like me, you’ve tried to start a running program more than once. Each time I would start strong only to give up after a few days. What goes wrong? Typically it’s that most people attempt to jump right into running without building up leg strength and endurance. The free app from Zen Labs called C25K solves that problem.

C25K uses ever-increasing interval training to get you safely from your couch to running a 5K race. The app alternates your exercise between walking and running. Over the coarse of 8 weeks it changes gradually from more walking to more running. This allows you to build strength and endurance and prevent things like shin-splints and cramps that beginning runners are confronted with.

The program has you running and walking 3 days per week for 8 weeks. Each workout is between 30 and 40 minutes and that includes 5 minute warm ups and cool downs.

From a design perspective, this app is simple and well organized. Some features that caught my eye include the ability to play the music from your iPod within the app, Facebook and Twitter integration, and compatibility with Nike +, Pandora, and just about any GPS app. The app also lowers your music volume to give you voice updates such as “begin running”, “start walking”, and “you’re halfway”. As a bonus, this app is partnered with The American Breast Cancer Research Foundation.

You can get C25K at the app store or by visiting





About Justin

Justin has reignited his obsession with fitness. This time, it’s for different reasons. He has realized how important being healthy is and has changed the way he works out, eats, and thinks. In addition to lifting weights in the gym, Justin enjoys long distance cycling.

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