Here is Type One Run’s Couch to 5K program Run Every Day Mixed into the program is some interval training, and some days where you do a mix of running and walking to be able to accomplish your fitness goals. The Couch to 5K gradually ramps up your running distance, slowly but surely, until you are comfortable running a 5K. Widely popular, there is even an app available for this running challenge to keep you motivated and on track with your running schedule and fitness goals. People are amazed with the results that come from this 8 to 9 week program.

The idea is to get a person who has very limited activity and experience running fit enough to accomplish a 5K. This is one of the oldest, but best run challenges for beginners to undertake. Trail running has a mix of elements which can make you a better, more well rounded runner in the long…run (yep, that pun was intended.) Couch To 5K

Be sure to wear appropriate footwear to tackle trail running, as small rocks and dirt can cause rolled ankles if you are not prepared. A trail run can be as long or as short as you like, but as a beginner, you should set out to try to run about twice a week on a trail. Trail running is a great way to increase your endurance and strength to be able to run any distance. If you are new to running this is the perfect opportunity to throw something new and challenging at your body.

31 day running challenge