WalkJogRun -


Requirements:
Compatible with iPhone and iPod touch.
Requires iPhone OS 3.1.2 or later.

Languages:
English


"There are many apps that track where and how much you run, but not many to help you discover new places to run. Luckily, there's the WalkJogRun app, which gives you the ability to navigate through over 500,000 user-submitted map-based running trails."
Sang Tang
The Unofficial Apple Weblog



"Looking for a good route to run while on vacation? Or a new one near home? This $2.99 app taps a library of over 400,000 user-created routes. A newly added city-search feature lets you plan ahead, and you can create your own routes on the WalkJogRun site."
Rick Broida
"Four Killer iPhone apps for runners" for CNET's iPhone Atlas



"Finding a time to fit in fitness when you're traveling isn’t always easy, but this app makes it a little less complicated"
Melanie Nayer's
"Must have iPhone Travel Apps" for Cheapflights.com



"If you're a hardcore runner or just someone who likes to blaze new trails, WalkJogRun Routes is money well spent."
Rick Broida
CNET's iPhone Atlas



GeekSugar's website of the day 5/7/2009

Training Plans   >  5k Training Plans  > Run Your First 5k Training Plan

Run Your First 5k Training Plan

Beginner Marathon Training Plan screen

Training Plan Overview

The Run Your First 5K training program is geared to those who want to get off the sofa and learn to run the fun way! The program starts with a combination of running and walking and gradually progresses to running 30 minutes in ten weeks! It's fun, it's fast and it's the perfect way to get fit.

Download it now!

Training Plan Mileage Chart

Week 1 Sample

Monday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 20 minutes. Cool down walking 5 minutes.

Start every Run-Walk workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

Tuesday

Rest days are just as important as running days. As you build in distance, rest days allow your body a little down time to recover and adapt the program.

Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.

Wednesday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 20 minutes. Cool down walking 5 minutes.

The "Run Your First 5k" program includes alternating running minutes with walking minutes throughout every workout to allow your body time to adapt to the demands of running. It's the fun way to learn to run!

Stick with the progression of the schedule and before you know it, you'll be running 30 minutes or about 3 miles and loving it!

Thursday

Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

Friday

Walk 30 minutes at a moderate to brisk pace.

After warming up, run at a "conversational" pace, or one where you can still talk. This pace should be a few notches above your easy warm up pace or a level in which you are breathing a little more vigorously, but not reaching for air.

If the run-walk interval is too challenging, add one more minute to the walking interval to catch your breath.

Saturday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 20 minutes. Cool down walking 5 minutes.

There are three running workouts and one walking workout every week. The running sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.

You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the run-walk workouts is the perfect place to get them in!

Sunday

Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.

Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!

Download it now!