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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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5K “How To” Get Started

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First Steps
A patient and conservative approach to your new running routine will make your workouts easier, safer and, yes, even enjoyable.

Beginners: Where to Run
No matter whether you live in urban or rural environs, your running route is only as far away as the nearest open door.

Where To Go from Here
After just a few weeks of running, you're no longer a beginner. As a full-fledged runner, where should you take your new running career?

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