Running Mate 5K101:

Get off the couch now and you’ll be running 5K’s in just 8 weeks!

Over 3 Million 5K101 Podcast Downloads and Counting!

The 5K101 beginning runner’s training program is unlike any other couch-to-5K style program available.  It is structured in such a way that anyone who is able to jog (even if very slowly and only for a short distance) can successfully run for 30 minutes without taking a break regardless of their current age or physical condition. Certainly get your physician’s blessing before starting this program, but don’t let this task intimidate you.  You can absolutely do this!

You will start off very slowly…just 2 easy minutes of jogging with lot’s of walking intervals mixed in, then you will ease yourself injury free into longer running intervals each week until week 8, where you will successfully run for 30 minutes without rest.

About Running Mate

The Running Mate Mission
At Running Mate, our mission is to help beginners and couch potatoes to get up off their tails and find new life and energy through running.  We provide you with all the tools, all you have to do is hit play and take that first step.  The road awaits…
The Running Mate Philosophy
Every step you take is a step in the right direction.  You will have amazing runs when you feel like you could run forever and you will have terrible runs that leave you out of breath and ready to quit, but if you stick with it you will continue to reach new heights.  You’ll run faster.  You’ll run farther.  But most of all you will discover a passion for exercise that you never knew existed.
The Running Mate Promise
We make this simple promise to all our fellow Running Mates; if you follow these running training programs exactly as they are laid out, and commit to running your best just 3 days per week, you will be successful in reaching your goals.  Anything is possible when you hunker down, push your reservations aside, and put forth your best effort.
5K101 Free Training Schedule

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Free 5K101 Podcast

Download 5K101 absolutely free of charge and get 8 weeks of couch to 5K training set to high energy music and personally coached by Todd Lange.  No stopwatch or other equipment necessary.  Just download the MP3 files to your favorite MP3 player, then hit play and hit the road!  Be sure and join our Running Mate Facebook page while you’re at it so you can link up with other beginning runners.

Download the FREE Podcast

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5K101 iPhone App

Loving the 5K101 program but would prefer to listen to your own favorite music playlist?  No problem, there’s an app for that!  If you’re an iPod or iPhone user you can download the 5K101 app from the App Store, pre-select your favorite running music, and still get the same great coaching and encouragement you’ve grown to love from Coach Todd.

Download the iPhone App

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5K101 Android App

Loving the 5K101 program but would prefer to listen to your own favorite music playlist?  No problem, there’s an app for that!  If you’re an Android user you can download the 5K101 app from the Google Play Store, pre-select your favorite running music, and still get the same great coaching and encouragement you’ve grown to love from Coach Todd.

Download the Android App
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Already a graduate of 5K101 and ready to step up your game?

Let's go for the Half Marathon! You can absolutely get that medal, just download the Running Mate Half Marathon Package
and as an added bonus, we'll throw in the Fastest 5K program absolutely FREE!

Purchase Now