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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 want to be able to run 3 miles without stopping but a training plan sounds daunting, take heart. This step-by-step guide takes the guesswork out of running.

Quiz: Are You Really a Beginner?Quiz: Are You Really a Beginner?
One important question that often goes unasked by new runners before they begin training is: Are you really a beginning runner? Take this quiz to find out.

9 Top 5K Race Tips for Newbies9 Top 5K Race Tips for Newbies
If you're anxious about your first 5K race, calm your nerves by preparing well. These tips from coach Jenny Hadfield will help you enjoy your first race.

5K Training Tips for Beginners5K Training Tips for Beginners
If you're training for a 5K for the first time, these five tips will put you on the right track to cross the finish line and beyond.

How Fast Should Beginners Run?How Fast Should Beginners Run?
If you're a newbie runner and aren't sure how fast to run, don't worry. Learn the basics of how to incorporate speed work for the best results.

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