Couch to 5K: A How-To Guide

If you’re reading this, chances are that you’re interested in starting running and the Couch to 5K (C25K) training program. You may be feeling a bit intimidated or nervous about walking out the door for your first run. I’ll tell you now: don’t be. Running is simple; all it takes is getting started and the rest will come naturally.

What is C25K?

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The Couch to 5K program was created by Josh Clark in 1996. It has grown immensely in popularity over the years but it remains true to its original purpose: to get absolute beginners from couch potatoes to running 5K in nine weeks. C25K is not a high-intensity training program, but you should expect to be running for 30 minutes straight by the end of week 6. It’s designed so that anyone can complete it with minimal risk of injury or burnout given reasonable effort and adherence to the program.