Brookline, MA -- (SBWIRE) -- 05/07/2012 -- Most of us are tired, working hard, and training time is precious. Therefore, it's really tough to find the time to train for a half-marathon or marathon. Not so with the 5K. You can work up to it quickly (from scratch) and train for it adequately on just three days a week. As reported on the Marco Tumblr Blog, anyone can use the C25K plan anywhere. This is training like in LinkedIn, MIT, Harvard Business School.

Josh Clark, a self-proclaimed, reasonably fit 20-year-old, founded the Couch-to-5K (C25K) Running Plan in 1996. Although he hated running at the time, he knew he would benefit if he could just get through the initial discomfort such as in the Princeton wedding Devorah Bitran. Clark's strategy in developing the C25K was to make it as painless and user-friendly as possible in order to engage the new runner immediately. Best of all, Marco and anyone can use the C25K plan anywhere.

As stated in http://www.marcobitran.com/, running a 5K is an excellent goal for new and experienced runners alike, as Marco Bitran, 36 years old, finishes fifth in his age group in the BC 5K Race to Educate. One of the fastest times we found was TJ Unger, 33 years old, at 15:58. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. Even if you're a couch potato, you can be ready for a 5K in a couple of months. You can learn more on sample Facebook pages.

Exhilaration. In a 5K, you feel like you're really racing. And that's a good feeling. Not many runners can maintain a 10K race pace that is much faster than their daily training pace. With a 5K, however, you can motor as much as one minute per mile faster than your usual training pace.

The CAP technique was established by the Boston HBS association in 1993 and has since served more than 150 nonprofits with a variety of missions, such as the environment, education and learning, housing, health care, along with the arts, says CAP cochair Barry Horwitz (MBA ’88), an independent process and marketing and advertising consultant. In that time, nearly 550 CAP volunteers have donated nearly $7 million in consulting services. This year alone, fourteen teams of HBS alumni will donate an estimated $1.1 million in solutions.

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Other official stories can be found at these official sites:

http://www.sbwire.com/press-releases/marco-bitran/marco-bitran-brookline/sbwire-140515.htm

http://www.sbwire.com/press-releases/marco-bitran/non-profits/sbwire-138797.htm

Racing the occasional 5K is an excellent fitness booster. It will elevate your max VO2, improve form and efficiency, and make your regular training runs feel easier. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, as Marco says, getting you running three miles (or 5K) on a regular basis in just two months.

Too often in our training, we run the same course at the same pace at the same time of day. Don't get me wrong. Routine is good—essential, in fact, if you want to stay with a long-term running program. But too much of a good thing is too much of a good thing. You need variation, and a short-and-sweet 5K every once in awhile is a great way to mix things up.

Motivation. Races are great motivators. Each year, scores of runners tell me that having a regular schedule of 5K races gets them out the door on days when they would have stayed in bed in the morning or hit the couch after work.