Card 1 — The Goal
⏱️ The 60/90 Run-Walk: Run 60 seconds, walk 90, repeat for 20 minutes, three times a week. Endurance builds in the walking breaks — skipping them is why beginners quit by week three.
Couch to 5K, Decoded: 5 Rules for Your First Two Months
Card 2 — Step 1
🗣️ The Talk Test: You should be able to speak in short sentences while running; if you can't, slow down. For beginners, 11-13 minutes per mile is the honest target — speed comes later.
Card 3 — Step 2
👟 The Thumb-Width Fit: A thumb's width of space at the toe, heel locked snug. Running stores do free gait analysis — the right shoe is the cheapest injury insurance there is.
Card 4 — Step 3
🦵 The Shin-Splint Defense: Twice a week, run on grass or a track instead of pavement, and stretch calves 30 seconds after every run. Shin splints end more first 5Ks than anything else.
Card 5 — The Cheat Sheet
🏁 The Week-8 Milestone: The goal by week 8: one continuous 20-25 minute run — pace irrelevant. Hit that and a 5K finish line is already yours; race day just makes it official.