Couch to 5K
Couch to 5K: Beginner Running Program
Find the best Couch to 5K training program for beginners, helping you run 3.1 miles without walking breaks in just 9 weeks.
What is Couch to 5K?
Couch to 5K (also known as C25K) is a free running program popular for helping beginner runners work up to completing a 5K run. The program lasts 9 weeks and involves running 3 days per week, with a day of rest in between runs.
Each running session starts with a 5-minute warmup walk, then mixes intervals of running and walking for 20-30 minutes, ending with a 5-minute cooldown walk. The running intervals start very short (60 seconds) in Week 1 and gradually increase, while the walking intervals decrease. By the last week, runners can complete a 30-minute run without any walking breaks.
The structure allows beginners to slowly build endurance and stamina so they can run longer without getting overwhelmed or injured. The program is great for adults as well as high schoolers looking to train for races.
The Couch to 5K method was developed in 1996 by Josh Clark. His goal was to create an easy-to-follow plan that helped non-runners prepare for a 5K race. Thousands of runners have now completed the program.
Couch to 5K is available as podcasts, mobile apps, and online training logs that guide you through each workout. There are also active communities and coaches providing motivation and advice along the way.
Couch to 5K Features
Features
- 9-week training plan to get from couch to 5K (3.1 miles)
- 3 runs per week with mix of running and walking intervals
- Audio cues to tell you when to walk and run
- Tracking of run history and progress
- Works on treadmill or outdoors
Pricing
- Freemium
Pros
Cons
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