Create your own interval running playlist. Turn your MP3 player into a stopwatch. Great for the Couch-to-5K program.

What I do is create an MP3 file that plays my favorite running songs and when it is time to stop running or walking I hear a guy countdown from 5 to 0. One cool thing about doing it this way is the MP3 is one big file so you can look at the time that the MP3 has been playing on your MP3 player display and keep track of your total progress.

You'll need a free program called Audacity. You can download it and learn more about it here. It is a great program for editing MP3 and WAV files.

Open your first MP3 with Audacity.

Then import the next MP3 by hitting “Project” and “Import Audio”.

Keep importing MP3’s until you have enough music to last your workout.

Use the Time Shift Tool to drag the songs so that one begins as one ends.

Right Click and "save target as" this Countdown.mp3 and then import it the number of times you need to change from running to walking or from walking to running.

Use the Time Shift Tool to line up the countdowns with the time that you need to change from running to walking or from walking to running.

So you end up with something like this.

Now just click “File” and “Export as MP3”.