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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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If you're a beginner, running won't feel hard forever. Find out what you can do to adjust faster so you can experience the legendary "runner's high."

The Ultimate 5K Plan for NewbiesThe Ultimate 5K Plan for Newbies
If you've run a couple of 5Ks and you want to run faster, you need a solid training plan. Here are the key elements that you need to structure your approach.

Newbies: 5K or 10K?Newbies: 5K or 10K?
Racing is an exciting part of being a runner, but if you're a beginner, which distance is best? Coach Jay Johnson helps you decide.

How Beginners Can Run a 5K PRHow Beginners Can Run a 5K PR
Beginning runners can get faster much more quickly than veteran runners. If you want to PR at your next 5K, follow these simple tweaks to get you there.

Get Fit in Less Than 3 Hours a WeekGet Fit in Less Than 3 Hours a Week
If you can carve out 45 minutes three times a week, you can get fit enough to lose weight, increase strength, and become a better runner. Here's how.

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