Beginners

This section is intended especially for women who would like to start running but don't know how. Included here are the C25K plan, a 9 week training program to get you to running about 5K, and the OHR plan to help you increase your endurance once you are able to run about 30 minutes.

The Couch-to-5K Running Plan (C25K)

This beginner's running schedule is great to get just about anyone off the couch and onto the roads, running 3 miles in just two months. RGI has also successfully tested it and know it works. Click here for a copy of the C25K training schedule.

The One Hour Runner Plan (OHR)

The OHR program is the natural progression for newbie runners who have successfully completed the C25K program and are looking for a more challenging plan to keep them motivated. Click here for the OHR training schedule.