🌱Perfect for Beginners

Couch to 5KStart Running Today

Go from zero running experience to completing a 5K race in just 8 weeks. Join millions who've transformed their lives with this proven, beginner-friendly program.

8
Weeks
3
Days/Week
5K
Goal

Get Your Free Couch to 5K Plan

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How the Program Works

A gradual, proven approach to building running fitness

Weeks 1-3: Walk to Run

Start with short running intervals mixed with walking breaks. Build your cardiovascular base gradually and safely.

Weeks 4-6: Build Endurance

Running intervals get longer while walk breaks get shorter. You'll run continuously for 20+ minutes by week 6!

Weeks 7-8: 5K Ready

Complete 30-minute continuous runs and finish with your 5K graduation run. You're a runner now!

What You'll Achieve

  • Complete a 5K race or 30 minutes of continuous running
  • Build cardiovascular fitness and endurance
  • Establish a consistent, sustainable running habit
  • Reduce injury risk with gradual progression
  • Gain confidence as a runner
  • Join a global community of successful C25K graduates

Perfect For

  • Complete beginners with zero running experience
  • People returning to fitness after a long break
  • Anyone who's tried running but found it too hard
  • Those looking for a structured, proven approach
  • Busy people who need an efficient training schedule
  • Anyone wanting to build a healthy running habit

Frequently Asked Questions

Everything you need to know about the Couch to 5K program

Why Our Couch to 5K Program Stands Out

Instant Access

Get your complete plan immediately—no waiting, no payment required

Time Efficient

Just 3 days per week, 20-30 minutes per session

Proven Method

Used successfully by millions of runners worldwide

Progressive Build

Gradual progression minimizes injury risk and builds confidence

Ready to Start Your Running Journey?

Get your free Couch to 5K plan now and become a runner in just 8 weeks!