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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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6-Week 5K Plan With a Music Mix6-Week 5K Plan With a Music Mix
Let music be the motivation that keeps you running. Follow this training plan and custom mix from RockMyRun to prepare for your next 5K.

What to Expect at Your First RaceWhat to Expect at Your First Race
Anxious for your first event? Take a peek at what race day looks like with this insider guide.

Beginner's Guide to Trail RunningBeginner's Guide to Trail Running
Most newbies are intimidated by trails; they picture technical terrain, or are afraid of injuries. Squash your fears with this beginner-friendly guide to trail running.

Infographic: Run Your Best 5KInfographic: Run Your Best 5K
Whether it's your first or your 10th 5K, why not make it your best race? Check out this visual training guide for everything you need to know.

Running Terminology for BeginnersRunning Terminology for Beginners
As a rookie runner, don't let fancy terms such as VO2 max and lactate threshold intimidate you. Here’s what you need to know to hit the ground running.

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