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home > training > c25k: couch to 5k

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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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. ACTIVE.com

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. ACTIVE.com

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? ACTIVE.com

How to Execute a Run/Walk Program ProperlyHow to Execute a Run/Walk Program Properly
New to running, or want to make a comeback, but aren't sure how to start? Try this run/walk program based on gradual, smart progression. ACTIVE.com

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