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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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Newbies: How Much Should You Run?Newbies: How Much Should You Run?
There's a balance between how much you should run and how much you should rest. Find out how much you need of both as a beginner.

What to Expect for Your First 5KWhat to Expect for Your First 5K
Couch to 5K (C25K) programs are a great way to train without getting hurt. If you're nervous about starting, that's natural. We'll walk you through the process.

5 Things I Wish I Knew as a Newbie5 Things I Wish I Knew as a Newbie
Beginners, benefit from the running wisdom of an experienced runner and coach. He learned the hard way so you don't have to.

Become a Runner in 10 StepsBecome a Runner in 10 Steps
Running for the first time doesn't have to be scary. These 10 tips will help you banish intimidation, and go for your first run.

Decoding Speed for BeginnersDecoding Speed for Beginners
Running workouts have funny names: tempo, threshold, fartlek. What do they mean, and how can they make you faster?

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