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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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Expert Advice on 5K Race SuccessExpert Advice on 5K Race Success
Do you know what to eat, how to warm up, and how to pace yourself during a 5K? Benefit from the wisdom of these seven experts to perform your best.

Correct Running Form for BeginnersCorrect Running Form for Beginners
Learn proper running form as a beginner to avoid injuries and slow race times in the future. Use these visual cues from coach Brendan Cournane to identify how you can improve.

5K Basics for a Beginning Runner5K Basics for a Beginning Runner
New runners, take the plunge and sign up for your first 5K. We'll show you what to do next.

5 Running Tips for Beginners5 Running Tips for Beginners
Reach your running potential in no time. Learn how to get your training plan in place and keep your motivation high with this advice for newbies.

9 Race-Day Tips for Your First 5K9 Race-Day Tips for Your First 5K
There's nothing quite like the thrill of crossing your first 5K finish line. Run strong on race day with this advice from Coach Jenny Hadfield.

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