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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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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.

10 Tips to Ease Into Running10 Tips to Ease Into Running
Becoming a runner requires patience and perseverance. These 10 tips ease the transition from the couch to the roads.

3 Steps to Ace Your Fall 5K3 Steps to Ace Your Fall 5K
Are you a new runner with a fall 5K on your calendar? These tips will help you run your best on race day.

New 5K to 10K App Picks up Where Couch to 5K® Left Off!New 5K to 10K App Picks up Where Couch to 5K® Left Off!
The wait is over! Did you fall in love with the Couch to 5K® mobile app training plan and subsequently crush a 5K? Want to take it to the next level, but not sure how? Our new mobile app picks up where the Couch to 5K app left off!

Fun 5K Facts for NewbiesFun 5K Facts for Newbies
Here are some answers to the most frequently asked 5K questions. Not only will they motivate and inspire you, but they'll also have you talking like a running veteran in no time.

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