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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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C25K Community

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5K “How To” Get Started

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How to Run Your First 5KHow to Run Your First 5K
No goal is insurmountable when you start slow. Follow this guide and training plan for running your first 5K, or use it as a launch pad towards your fitness goals.

Are You Ready to Run?Are You Ready to Run?
Before heading out, ask yourself these seven questions to know if you're ready for a summer run.

Break Your Bad Running HabitsBreak Your Bad Running Habits
Use these easy fixes to five common running mistakes run healthy, stronger and faster than ever before.

The Runner's Building Blocks
A firm training foundation is built on several core types of workouts. Try our tips for building a balanced routine.

Welcome to Running
Congratulations on your new running program! Whether you have taken up running to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time, you'll find that the benefits are many.

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