Couch to 5K – Fitness for beginner runners




Cool Running with Couch to 5K

The mission of Couch to 5K is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in as little as two months.

The Couch to 5K plan is a great way for beginner runners to start running seriously. The program offers a hands on phone application that teaches the runner the best ways to start training for their first 5k with a complete workout regimen and training tips.

Couch to 5K provides its runners with a 9 week training schedule so you can see how you are progressing.

Once you have successfully completed your first 5k, Couch to 5K provides you with the 5k-to-10k application. You are guided along by the same trainers you know from Couch-to-5K and you can continue tracking pace and distance with GPS capability, listening to your own playlists, logging your workouts and more.

compressed couch to 5KExample workouts offered:

  • Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
  • Brisk five-minute warmup walk, then do two repetitions of the following:
    • Jog 200 yards (or 90 seconds)
    • Walk 200 yards (or 90 seconds)
    • Jog 400 yards (or 3 minutes)
    • Walk 400 yards (or three minutes)

For additional details on the Couch to 5K initiative or to become a part of this movement, click here:

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