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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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9 Race-Day Tips for First-Timers9 Race-Day Tips for First-Timers
New to the racing scene or know someone who is? Here are nine tips to help newbies brush up on the basics and look like pros at the start line.

How Long Is a 5K?How Long Is a 5K?
Understand the 5K distance and find out why it's the most common road race event in the U.S.

10 Running Rules for Newbies10 Running Rules for Newbies
Coach Jenny helps you demystify the running world with these simple tips to get you off the couch and on the road.

Get the New Couch-to-5K® AppGet the New Couch-to-5K® App
Find the support and motivation you need to tackle 3.1 miles with the new Couch-to-5K® iPhone app.

Learn to Run in 4 Simple StepsLearn to Run in 4 Simple Steps
Just starting out? These four simple steps will help you have fun, stay injury-free, and reach running success.

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