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home > training > c25k: couch to 5k

The Couch to 5K ® Running Plan

Get off the couch and onto the road with our Couch-to-5K program for beginners.

The Couch to 5K ® Running Plan

Our beginner's running schedule has helped thousands of new runners get started.
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How to Organize Your Own 5k Race  

By Josh Clark

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

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, getting you running three miles (or 5K) on a regular basis in just two months.
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5K “How To” Get Started

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Your 3-Step Plan To Run A 5KYour 3-Step Plan To Run A 5K
Take your fitness and confidence to new heights with this simple plan. You'll be running 3.1 miles in no time.

A Few Rules To Run ByA Few Rules To Run By
From proper passing to port-a-potty lines, the unspoken runner's code can be hard to remember. Use this guide to keep common courtesy with your fellow runners.

8 Tips For Your First Race8 Tips For Your First Race
As you prepare for the start of racing season, remember these tips to ensure race-day success.

How to Push Past Those Last Few MilesHow to Push Past Those Last Few Miles
It is often said that the race is won or lost in the last few miles. Starting out too fast can leave you feeling fatigued and unable to push when it counts. Use these tips to plot your strategy to push through the final few miles.

8 Answers to Common 5K Questions8 Answers to Common 5K Questions
You signed up for your first 5K, and religiously followed a training plan for six weeks. Here's what to do on the last week to make the most of your experience.

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