Couch to 5K
Well it is probably the most effective way to get started on a running program. The 5k Training plan has been put together so anyone can go from sitting on the couch to running a 5k race in just 9 weeks.
Take it from me, there are many people who get off to a great start but simply fail to follow it through. With this Training Program you simply take one day at a time. Taking your time to gradually ease into the your training program is the most effective way to get started and stay on track.
The Couch to 5K Training Plan is for anyone
This training plan starts you off slowly by alternating you’re walking and running over short distances. During the course of the 9 week course you gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.
It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.
It takes just a few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness.
This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well). Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going.
Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warm-up walk or jog.
Benefits of the Couch Potato to 5k Training
It improves your mental clarity and concentration, not to mention you get a better memory and it can also help in the prevention of age-related mental degeneration.
Did your know that runners are generally more self-confident, more attractive and able to maintain a healthy weight. It’s because running helps to slow down the appearance of aging, It keeps you more flexible and is great way to stay trim.
There are other benefits as well, such as you have higher levels of energy, better coordination and you won’t have any problem trying to get to sleep. It is also an awesome release when you are feeling a bit stressed out.
If you are looking to lose some weight, looking to improve your cardiovascular health or just wanting to gain some strength and endurance, running will help you to achieve all these things.
You would be crazy not to give it a go. So don’t waste another day, grab your shoes and get going. You have nothing to lose and everything to gain.
It has been designed for the beginner.
It is an easy to follow training plan that will help you to achieve your goal of running a 5K run in just 9 weeks. If you follow it with a positive mindset, you will no doubt succeed. There are a few simple things that you will need to get you started on this plan.
At a minimum, you will need a pair of running shoes, 20 – 30 minutes of your time three times a week and 9 weeks’ worth of determination and motivation.
The hardest thing about getting started with your training is actually deciding to go ahead with it.
So are you ready to go?
Take it from me and the many thousands of others that have completed this training plan, once you get going you won’t want to stop.
Just a couple of tips for working through this plan
1. Start whenever you like, your first week is Week 1, your first day training is Day 1.
2. To start out in the first couple of weeks you will be doing lots of walking but as you build up your fitness you won’t need to walk as much.
3. By the start of Week 6 you will be running a lot more and by the time you reach Week 9 it is mostly running.
Get your copy of the Training Plan
There are a number of ways you can grab your very own copy of the 5k Training Plan
Weekly Email
To make it easy to follow you can have the Training Course emailed directly to you each and every week with everything you need for your full week’s training.
Weekly training schedule includes the distance, time and effort required as well as some helpful hints for learning the walk – run method. During the course of the Training weekly schedules you will gradually build up your level of fitness and by the end of the training plan you’re able to run for a solid 30 minutes.
To start receiving your 5K Training Schedules by email then simply click on the link below and you will be off and running…
This is a sample email for Week 1 of the Training Schedule that you will receive each week by email.
Print your 9 Week Schedule
If you prefer to follow the 9 week training schedule from the simple layout below you can simply print the plan from your pc and then put it somewhere in the house where you will see it on a daily basis.
A helpful hint for working through the schedule and keeping you on track is to cross off the day each time you complete your training. It’s a great way to keep you motivated and also to show your friends and family how you are progressing with your training. Before you know it you will be running your first 5K run and feeling fitter and healthier than ever.
To print, simply click print from your browser.
Download Your 5K Training Log
I encourage anyone that is serious about their 5K training to download this free 5K Training Log that can be used with your couch to 5k training program.
It’s not that you have to be compulsive about it, you should just record the stuff that is important to you and the stuff you want to remember.
The real benefits of logging your 5K Training each time is:
- It will help you to identify when an injury started
- It can help you figure out what preceeded the injury
- It’s great for tracking mileage increases to keep you from doing too much too soon
- It can help you to analyze attempts to overcome specefic training problems
- Great for gauging progress by comparing your run times with previous times on the same course
- Recalling specific strategies that worked or didn’t work
- Comparing training with results in key events
- Track your Weekly Goals that you set each week
- To calculate your total distance each week
- To calculate your total time each week
Help Us Help Others…
Help us get the message out, tell a friend or tell the world about this great program and lets all help to improve the lives of others around us.
Click on the Facebook link below to help spread the word, lets get more and more people living a healthier and happier lifestyle by following the Couch Potato to 5K Training program.
Have your Say!
Once you’ve started the training program, or if you are already training for your first 5K run share with me what you thought of this training program.
Do you have a similar program or do you have something else that works for you?
Please share in the comments below this post!
13 Responses to “Couch to 5K”
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The official CoolRunning C25K training app is released in iTunes today! I just downloaded it and found it’s great!
This mobile verison C25K training plan provides a very simple UI, easy to use and it’s really fun and motivating, I know there’re a lot similar apps in iTunes, but this one definatey worthy to download.
Thanks Eric, this one will be popular. I hope it works well for your training.
Matt
I have one more week on this program and attest that it works! I was a runner-wannabe and would get knee pain after three weeks. Not so with this program. I have no joint pain, my endurance is great, and I can run 28 minutes with more gas in the tank. C25K has turned me into a runner.
Hello John
Great to hear from you and I am so glad that the program is really working for you. The simple nature of the program along with your commitment and desire to complete the program really does make a great success.
Thanks for your comments and stay in touch….
Matt
I did this last year to W6D1, and am starting all over again at W1D1 on 1 Jan
Persistence, Persistence, Persistence and before you know it, it will be a daily habit, well done for working through to achieve your goal…
I am entered into a 5k race in NYC called Tunnel to Towers in September. Don’t ask me how a 50 year old couch potato, ex-smoker, overweight woman got involved in such a thing. Let’s just say I was truly touched when I read the story of the fireman (Stephen Sillers) who, instead of going golfing with his buddies, he returned to his firestation, retrieved 60 pounds of gear, and RAN to the World Trade Center. He did not make it out alive. This race honors his memory and I really want to be a part of it. I like the looks of your program. I don’t think it looks so daunting, although with my smoking background (quit in January of 2011) Im not going to progress as fast as I think. But that’s ok. Everything I do is an improvement from Couch status.
Hello Diane
Thank you very much for leaving this comment, I wish you all the very best in your training and if there is anything I can do to help, just drop me a line…
Let us know how you go in the Tunnel to Towers.
Matt
Great article on how to start up. A good planning, eating healthy and a good warm up have been key for my running!
I’ve been using http://www.starting-to-run-com
And I’ll run my first half marathon in 3 weeks!
Im fat. Im lazy. I smoke.
Im tired of being fat.
Im sick of being lazy.
I hate that I stink and can’t breathe.
I have thought about running for years now. Kept sayin I would someday.. then I kept getting older and more out of shape, lazier.
My old friend from high school is now a personal trainer and she asked me if I thought about couch to 5k.. so I googled. I found you.
Tonight, after work, I am grabbing my 16 year old daughter and we are going to do this!! NO MORE EXCUSES!
I have been an on&off lightweight runner for years….up until I had my daughter 2 years ago and since then I have not hit the pavement at all. For motivation I went out and bought new sneakers and signed up for a 5K at the end of June! My biggest struggle is finding the time between work and being a mom but work has doubled in stress and I remember how much this was a stress relief running and listening to tunes! I think your plan seems nice and easy and I am looking forward to logging some miles up again – WISH ME LUCK!
Hey Kimberley, you are going to love getting back out there, and there is nothing better to motivate you than a new pair of sneakers… Stay in touch and let us know how you’re going with you’re training…
Matt
I started doing C25k last week. I did the first week doing the running portion at 6.0 and walking 3.5 at .5 incline on the treadmill. My MHR is maxed by the end but I’m almost completely recovered by the cool down. I’m really trying to push myself because I’m trying to get fit for a 1.5 mile PT test (15min 27 sec.) I have a little over 2 months. The test will either be on a track or running trail, flat for the most part.
My plan is to do C25K M,W,F and treadmill incline T, TH, Sat and Sunday to briskly walk outside for three miles.
I’m mentally prepared for this so burning out is not a factor. Several past knee surgeries are but my knees have felt really good on the treadmill. I know at some point I need to transition outside. However it’s just starting to get nice enough to run. (Alaska) anyway I’m just don’t want to waste the little time I have and can’t afford a trainer.
Thanks!