Walk to Run to 5k

Low intensity, super gradual Become a Runner Program

How to Start Running

Most people go about it the wrong way.

As a result, they fail. They decide their body just isn't up to running. Sadly, they then feel worse than before they started. That should never happen.

Beginner runners often believe they should run until they can't run another step, stop and walk until they catch their breath, and repeat.

That means running until they reach maximum intensity before stopping to walk. They finish red in the face, sucking air and miserable. 

And if that's not bad enough, they do it again and again.

Experienced runners only run that hard at the very end of a race, and they're already very fit

You're not.

This is the SECRET!

If you train at an appropriately low intensity, you will enjoy the experience, look forward to each workout, and avoid injury. 

Take a minute and let that sink in. 

If you enjoy your workouts and see gradual improvement in your health, you will never stop running.

You will be hooked.

That's what I want to see happen. That's aIways my goal. 

I want you to love running. I want you to be that person who can't even imagine a life without running.

Start at the Right Place for You

Your starting point should be determined by your current fitness, age, weight, and past experience.

The 25 year old of normal weight, who ran in college, is nothing like the 50 year old, who's 20 pounds overweight and has never run.

Those two should not start at the same intensity, nor should they progress at the same rate. 

The one size fits all, couch to 5k program, will be the downfall of at least one of them.

The Program

Introduction

  • Overview FREE PREVIEW
  • Knowing This Will Make All the Difference FREE PREVIEW
  • Coach vs Drill Sergeant FREE PREVIEW
  • Guide to Using This Program FREE PREVIEW
  • Not "No Pain No Gain" FREE PREVIEW
  • Cross Training FREE PREVIEW
  • Bonus! My Book: After Your First 5k
  • Be Sure to Read This

Beginner Runner Podcast Episodes

  • Beginner Runner Episodes 1-10 FREE PREVIEW
  • Beginner Runner Episodes 13-24 FREE PREVIEW
  • Beginner Runner Episodes 25 - 35 FREE PREVIEW
  • 10-Day Quick Start Series: Episodes 36-45 FREE PREVIEW

Knowledge Base for Beginners

44:03

  • Dynamic Stretching Video
  • Static Stretching Video
  • Butt Clinchers & Heel-Toe Walking Video
  • Clam Shell Video
  • Hip Routine Video
  • Planks and Bridges Video
  • One-Leg Balance Exercise Video
  • Running Form Video
  • Side Leg Lifts Video
  • Seated Rockers Video
  • Lateral Walking Video
  • Balance Board Video
  • Running Form Video
  • Diagnostic Test

Conditioning Schedules

  • Week 1: Conditioning FREE PREVIEW
  • Week 2: Conditioning FREE PREVIEW
  • Week 3: Conditioning
  • Week 4: Conditioning
  • Week 5: Conditioning
  • Week 6: Conditioning
  • Week 7: Conditioning
  • Week 8: Conditioning

Walk to Run to 5k Schedules

  • How to Use the Schedules FREE PREVIEW
  • Week 1: Walk to Run a 5k FREE PREVIEW
  • Week 2: Walk to Run a 5k
  • Week 3: Walk to Run a 5k
  • Week 4: Walk to Run a 5k
  • Week 5: Walk to Run a 5k
  • Week 6: Walk to Run a 5k
  • Week 7: Walk to Run a 5k
  • Week 8: Walk to Run a 5k
  • Week 9: Walk to Run a 5k
  • Week 10: Walk to Run a 5k
  • Week 11: Walk to Run a 5k
  • Week 12: Walk to Run a 5k

5K Training Schedules

  • Week 1: 5k Runner
  • Week 2: 5K runner
  • Week 3: 5k Runner
  • Week 4: 5k Runner
  • Week 5: 5k Runner
  • Week 6: 5k Runner
  • Week 7: 5k Runner
  • Week 8: 5k Runner

Nutrition and Weight Loss

  • What We Know
  • Nutrition Myths
  • Resources

Coach Deb

Debbie Voiles

Debbie Voiles

Coach

By the time I became a certified coach, I had been running 30 years; yet, I was blown away by how much I learned and its immediate impact on my running. 

That’s when I set out to spread the word about the proven, most successful ways to train.

You can have what I have. I’m 64. I don’t take any medications, my blood pressure is ideal, blood work is excellent, and knees are fine, even though I've been running 41 years.

I'm happy to share what I've learned. Most critical for new runners is training at an appropriately low intensity and listening to their bodies.

I give my clients permission to walk - a lot - for a while, to give their bodies time to adjust. 

I created a Facebook group for online coaching members to have a place to ask me questions and to interact with others in the this program, making the online experience a bit closer to that of my 'in person' coaching clients.

deb@debbievoiles.com

Skills

Running Form

Strength-Building

Injury Prevention

Cross Training

Breathing Technique

Training Principles

Coach Deb offers a great program for anyone who wants to become a runner. No age is too old, no body shape is too large, no one is too out of shape.
Beth Kauffman
Coach Deb, your podcasts and coaching instruction/tips helped make this possible: my first 5K race with all race goals met with success (I finished and "ran" entire 5k at a conversational pace).
Julie Wilson
In August I did my first 5k and Sunday I'll do my 2nd two days before my 70th birthday. Thank you Jean Paul Antona for inspiring me and Debbie Voiles for coaching me.
Kristin Antona

Pricing

$55.00 Regular Price Buy $55.00

Bonus Material

eBook

After Your First 5k

Answers to every question any new runner could have and then many more. Includes tips and tricks that most people have to learn from experience.

Beginner Runner Podcasts

45 Episodes

Listen to in depth discussion of all the most popular running topics.

Facebook Group

Community Discussions

Private group just for students in this course. Coach Deb stops in twice a day to answer your questions.

Let's get started!

Click below to sign up!

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