3 Mile Run - 8 Week Training Schedule

The Couch-to-5K Running Plan

This beginner's running schedule (by Josh Clark, from CoolRunning.com) has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months. It is a realistic training schedule for Black Belt Candidates (who have not already been running consistently). If you begin following this schedule after passing the flip test, and are disciplined, you will be well prepared for the 3 mile run on your exam.