Couch to 15 Miles a Week

This is a 10 week plan for beginner runners.  Whether you are a couch surfer or an athlete whose focus hasn't been on aerobic, this plan is a great way to break in to running and build a foundation for even bigger challenges.  The Couch to 15 Miles a Week plan focuses on building endurance over a gradual plan that starts out with attainable goals incorporating both walking and running.   Don't worry though, by the end of the 10 weeks, you will be running 15 miles or more in a week and cap it off with a challenge run of 3+ miles in 30 consecutive minutes.  Additionally you can use this plan to help you get ready for your first 5k race.  We know not all runners are alike...your pace and mileage may increase at a greater rate than your fellow runner and that is why this plan was designed with that flexibility in mind.