At the end of the program, you’ll be able to run 5km for about 30minutes, without stopping. Interested?

Go Couch to 5k has the same feature set as Guerrilla Cardio:

• near real-time speed and distance tracking
• animated display of pace changes
• automatic highlight of the maximum achieved speed during the run
• full run history with extensive details about each run
• plot of the each run on Google Maps
• voice feedback during the run
• ability to choose music inside the app, even construct a playlist just before the run
• share the best pace on Twitter and Facebook

This is a perfect starting program for new runners . It takes off as lightly as possible, gradually increasing the pace, but nothing really major. And what’s even better, it can be perfectly combined with Guerrilla Cardio. Don’t do it from the start, but from say 4th or 5th week of Couch to 5k program.

Then you can do:

• Mon/Wed/Fri — Couch to 5k
• Tue/Thu/Sat — Guerrilla Cardio

Start this in the spring and by the summer you would be as it as you ever hoped to be.

Go Couch to 5k is available worldwide on the App Store, for $2.99.

Guerrilla Cardio implements the best known HIIT training program developed by Ph.D. Izumi Tabata and his colleagues from National Institute of Health & Nutrition in Tokyo, Japan. This is ”the ideal“ aerobics training protocol and Guerrilla Cardio makes it easy to follow and complete the program.

Real-time speed updates during the run

This is challenging program, aimed at people in good shape who want to get rid off that stubborn belly and/or thigh fat. This is possibly the best known high impulse interval training (HIIT) program ever made.

App features are designed to motivate you to improve through-out the program:

Program overview shows the best pace — it challenges you to beat it

We invested a lot of thought and time into this app and can’t wait to hear from you. Don’t forget to read more on the app page.

It’s available now on the App Store, worldwide for $2.99.

There will be opportunities to discuss this more, but for now, here are icons for the two of the upcoming apps:

More details soon.

Photo by: Vicky McCormack on Flickr

I was in terrible shape last autumn — I would get tired just chasing a bus a short while. I hated this but all my attempts to get into some regular workout failed. I’m also a bit overweight, but that did not bother me much like the out-of-shape state. I know people more over weight than me and in way better shape.

So I gave Nike’s plan a chance. If you haven’t checked it yet, Nike’s plan is basically this:

• Run 4 days a week: Mon, Wed, Fri, Sun
• Mon, Wed, Fri are 20mins workout on average
• Sun is more relaxing, but lasts 30 to 40mins
• It lasts 6 weeks; on the last Sunday you should be able to run 5km with no stopping

First week looked easy. 1min walk, 1min easy jog, repeat 10x. Easy, yes?
Like hell.
I would be hyperventilating after 10mins, which was just plain embarrassing. I realized just how badly out of shape I was. So, instead of pushing myself into injury, I repeated first week 3 times, until I got into good enough shape that I felt comfortable to continue with week 2.

This is the key: do not follow this blindly, you’ll end up injured and it will do you no good. If you can’t walk home after finishing the workout, you’re overdoing it.

The program lasts 6 weeks, but it does not says anywhere it should last exactly 6 weeks. It’s just a plan. What’s important is that you stick with it ’till the end, regardless of how much it takes you.

Why?
This summer, I started the same plan again, after not running for over 6 months. I went through first week like a breeze and continuing with the second. There was enough “shape” left in me from those 8 weeks last autumn, even after entire winter and most of spring of not exercising almost anything.

You don’t have to get into serious running. Stay casual and still be in good shape. But don’t give up.

p.s. Run Mate is perfect companion to these plans. Check out why.