If you’ve been thinking about running your first 5K or you’re just looking for a new goal to get you excited, this Couch to 5K training plan is ideal for helping you learn to cover the distance. You’ll get a printable plan and all the details to make it doable.
Depending on your current fitness level, many of the training plans out there could leave you quickly frustrated or injured. Especially if you’re a new runner and need to start with run/walk.
Since the goal is to get you to the finish line, this step-by-step guide will take you through the process to finish strong, incorporating the run/walk method of training.
If you’ve been thinking about running your first 5K or you’re just looking for a new goal to get you excited, this Couch to 5K training plan is ideal for helping you learn to cover the distance.
Depending on your current fitness level, many of the training plans out there could leave you quickly frustrated or injured. Especially if you’re a new runner and need to start with run/walk.
Since the goal is to get you to the finish line, this step-by-step guide will take you through the process to finish strong, incorporating the run/walk method of training.
What Is Couch To 5K and Why Is It So Popular?
The Couch to 5K (often shortened to ‘C25K) program is a free running plan designed to get people from a complete running newbie sitting on their couch to finishing their first 5K race in as little as 9 weeks.
It was originally created by an American named Josh Clark in the 1990s. He was looking to create a program to help his mom take up running.
In 1996, he created the ‘Couch to 5K’ plan and shared it on his website. In the mid-2000s, word of its advantages and successes spread, and its popularity began to soar.
It is now believed that over 10 million runners have used it, and you can find many different versions of the original 9-week plan online, either on apps or websites. It works really well, to the point that even UK’s National Health Service (NHS) has taken note and made it an official exercise plan.
The original Couch to 5K plan, as well as the NHS Couch to 5K plan, takes 9 weeks to train for.
How Far is a 5K?
Before we start training, it’s important to know just how far a 5K is. It’s 3.1 miles, twice the distance of a 5K.
If you watch track and field in the Olympics, you may know the 5K as the 5,000-meter race, which is 12.5 laps around the track.
It’s an absolutely achievable distance for everyone.
Yes, everyone.
Though one of the shorter races offered at most events, it is an endurance race. This means your initial focus isn’t on speed, but on teaching your body to go the distance.
The great thing about the 5K is that it requires less time to train and you’ll recover quicker than after some other long distances like the half marathon, which allows you to keep going with your new healthy routine.
How Long Does It Take a Beginner to Run a 5K?
It’s not unusual for a 5K to take a beginner over 40 minutes, which is around a 12:52-minute mile. The average 5k finishing time for women aged 30-40 is 40 minutes and 50 seconds and for men, it’s 34:50.
Does that surprise you?
I think too often we hold ourselves back, assuming that everyone is fast like elite runners. But that’s just not the case!
Remember that your first race just sets a benchmark! It’s a tricky distance to race and going all out on your first attempt might leave you haggard at the finish.
You’ll have a lot more fun setting a brand-new personal record on the next attempt.
A few keys to remember when thinking about your first 5K:
- Any new distance is an automatic PR to be celebrated
- Your first attempt is all about learning the ropes of training and pacing for that distance
- You want to enjoy it enough to do it again! No one-and-done here!
Why Is The Couch To 5k Plan So Popular?
There’s a reason why the Couch to 5K training plan worked so well, even back in the 1990s. After all, it was sheer word of mouth that helped skyrocket its popularity. Here are the top reasons why it’s so popular:
Simple
The Couch to 5K plan is incredibly simple. It’s a 9-week program that gradually increases the amount of running you do each week, while also incorporating walking breaks. This makes it easy to follow and understand, even for complete beginners.
Flexible
The Couch to 5K plan is also very flexible. You can adjust the days and times you run, as well as the intensity of your runs. This makes it easy to fit into any lifestyle, no matter how busy you are.
Doable
The Couch to 5K plan is also incredibly doable. It’s designed for beginners, so it starts off slow and gradually increases the amount of running you do each week. This makes it easy to follow and helps ensure that you don’t get overwhelmed or injured.
Goal-Oriented
The Couch to 5K plan is also goal-oriented. It’s designed to help you reach your goal of running a 5K in just 9 weeks. This helps keep you focused and motivated throughout your training, as you can see the progress you’re making each week. Plus, it gives you something to work towards – which is always a great motivator!
So if you’re looking to get into running, the Couch to 5K plan is a great place to start. It’s simple, flexible, motivating, and doable – all of which make it an ideal training plan for beginners.
How Does The Couch To 5K Plan Work? (Run/Walk Method)
Interval training is an integral part of every Couch To 5K plan. This means that rather than maintaining a steady pace throughout a workout, runners alternate between periods of walking and running.
These run/walk intervals help beginner runners form a solid base, build endurance, and help prevent injuries.
In the run/walk method, you run for a prescribed period of time, then walk for a specific amount of time. As you build endurance, the time spent walking will decrease.
This can be beneficial for quite a few reasons. For one, changes in effort make your lungs and heart adjust faster, which trains them better than a run at the same pace.
And by adopting a run/walk method, you can run for longer than if you were required to run continuously. These walking breaks allow you to recover a bit and continue training.
As the plan progresses, the running intervals get longer, and the walking intervals get shorter until race day when the goal is to run a 5k without stopping!
I found, however, that the original plan increased time and mileage more than I would recommend for any runner in our coaching program.
Further, it doesn’t incorporate the core training I find essential for successful running.
Why I Modified the Original Plan?
Listen after over 20 years of running and coaching thousands of runners, I have my own opinions and views!
- Increasing mileage too fast can lead to risk of injury, which means a massive setback in motivation.
- Increasing intensity or mileage too much can quickly lead to frustration or burnout.
- The plan quickly drops all walk breaks, which are the easiest way to increase endurance.
- It skips over the necessary strength training and pre-hab.
Is Couch to 5K Good for Beginners?
Yes, Couch to 5K is literally what it sounds like – a training program to take you from being sedentary and on the ‘couch’ to finishing a 5K in 9 weeks!
But if you feel not quite ready, then check out our 5 Walking Plan! Or how to walk 2 miles a day.
It’s common for people to put off starting a training regimen because they convince themselves they aren’t physically ready. This is the target audience for the Couch to 5K program, which is designed for absolute beginners.
The initial workouts have you running for only 60-second intervals!
And it doesn’t necessarily even mean that you have to ‘run.’ In fact, my plan mentions it as jogging. And so, jogging, power walking, or any other form of increased cadence and intensity in walking is acceptable.
The exception I’ll make here is for extremely overweight and obese readers; the additional weight you’re carrying could result in injury when you begin the running intervals.
Because of this, it’s recommended that you follow the plan but swap out the ‘running’ or ‘jogging’ for a power walk. This way, you’ll still reap the benefits and significantly improve your general health
Then, once you have lost some of the excess weight, you can begin running properly.
Will I Lose Weight with the Couch To 5K Program?
Lots of people start the Couch To 5K plan because they think it will help them lose weight.
If you wish to lose excess weight, you should combine the Couch To 5K program with dietary and lifestyle modifications.
Sometimes losing weight requires more than exercise alone. To really lose weight, you need to work out and change what you eat.
A 30-minute run followed by a binge on extra calories as a reward won’t lead to significant weight loss. Instead, it may be worthwhile to reconsider your relationship with food.
Reduce your intake of sugar and highly processed foods and replace them with high-quality whole foods.
Couch to 5K Training Schedule (5K Training Plan for Beginners)
After looking over the training plan, please read the additional training tips below. This will help you avoid injury and understand exactly what to expect over the next 12 weeks.
- This plan is 9 weeks starting with mostly run/walk
- You MUST do a dynamic warm up prior to every run
- You should do at least 2 days of strength training, here is a follow along strength training plan for beginners
- Rest days can also be used for active recovery – that could mean taking a walk with NO running, doing your strength work or yoga
- 3:2 – numbers like this indicate minutes of running : minutes of walking (or seconds initially)
- With only 3 runs per week listed, try to keep an easy day in between
It absolutely does not matter if you run on the treadmill or outside.
You are a runner for doing the work, not where you do it. In fact, I often find some treadmill runs help you learn that steady pace you want to hold.
👉Pin the full training plan image at the bottom to reference later or grab our free printable version!
Tips for Couch to 5K Training (According to a Running Coach)
1. How to Find Your 5K Pace
The majority of your training runs will be done at an easy pace. Which as noted will be a combination of walking and running.
What does that mean?
Walking should be done at what I call your power walk pace. It’s not a stroll, but pumping your arms and moving your legs quickly. If you can build up to a 15 min/mile walking pace that‘s stellar.
Run at a conversational pace, (so no huffing and puffing!). That means if you were running with a friend, you could hold up your end of the conversation though it won’t be as easy as if you were sitting still.
We call this running by perceived effort and you’ll be around a 5 on a scale of 10.
The reason we don’t go HARD on our runs is because the body needs to learn to adapt to this new training stimulus. Going hard leads to injuries, but also makes it very difficult to improve your endurance and remember this is an endurance event.
Yes, there are lots of studies to support even elite athletes only having 20% or less of their total weekly mileage being at higher intensity.
Wish you had more help understanding all the training pieces?
✅Checkout our Virtual Run Club.
Access to coaches, detailed strength training and plans to help you hit your goals. Use code beginnerunclub to get $30 off.
2. Should you do speed for for a 5k?
Since this is your first 5K and you’re starting from from zero, there is not speed work built in to this plan.
This is because without a proper base, speed work is a super fast way to get injured. You need to have a good stride, good base and the mental know how to not go too hard.
However, if you feel like you need a little bit of a challenge, here are some ideas for where to start!
- 4 x 20 second hill repeats – 1 time per week starting at week 4, at the end of a workout
- Plyometric exercises for beginners – try some speed skaters, fast feet, high knees or jump squats at the end of a workout
These are idea before adding in something like sprints because your muscles aren’t yet primed for those longer duration intensities and it could lead to injury.
3. What gear do you need for a 5k?
Since many of you already have an Apple Watch or a FitBit, feel free to stick with those for tracking. But there are other tools to figure out how far did I run!
You can also use a TON of free running apps on your smartphone. Or embrace the track.
Once you are ready to upgrade, a few ideas to help pick your gear:
- Garmin vs FitBit – why you might want to switch to a running watch
- Garmin vs Apple Watch – which is best for running
- Best running shoes for beginners
- Good running socks and wicking shirts are next on the list
- Running pants with pockets comes in as the next biggie so you don’t have to keep your phone in your hand
4. Understand How 5K Training Affects the Body
As you begin increasing your mileage, the body is going to need some time to adapt.
Lots of Aches
That’s your muscles and joints adapting to the new stimulus. It may take a couple of weeks for your joints to start adjusting to the new pounding, but it really will happen.
- Sharp pain is a signal to stop.
- Being so sore after a workout you can’t do the next one, is a sign you need to step back. Perhaps repeat a previous week.
- Find more cushioned running shoes
- Don’t neglect the core work for hips, glutes and abs. Every PT I know will tell you this makes your knees feel better!
- Instead of extra rest days, you might actually feel better doing light movement like a walk or yoga for runners can help to alleviate the soreness.
Hungry all the time?
Your hunger hormones often go up with exercise because the body is trying to maintain a balance. I know this is frustrating for those running for weight loss, so a few tips that will help!
- Increase your protein intake to help the body repair and lose fat.
- Focus on nutrient dense meals, often hunger is a sign of a need for nutrition, not just extra calories.
- Don’t start turning to all the sugary treats for quick energy. Sorry a 5K doesn’t need fueling during the run.
- Don’t overestimate how much you’re burning and really need to eat.
Changes to your mindset
Honestly, one of the things I love most about running isn’t the shape of the body, but the mind shifts that happen.
- You’ll have to start questioning limitations you’ve set.
- Each week will show you that with small tweaks you can do more.
- It forces those around you to accept that you want a healthy lifestyle as they watch your dedication. That changes how you see yourself too.
5. Work on Your Running Form
When you’re running, it’s so important to have good form. Here are a few quick tips, but my guide to proper running form and technique goes into more detail:
- Relax your shoulders. Take a deep breathe and sigh, you should feel your shoulders drop immediately
- Stand tall. You want shoulders down, head high and core tightened.
- Work on efficient arm movement. To prevent stiffness, keep your arms relaxed and by your sides. Try not to let them cross your body.
- When you land on your foot, it should be under your hips or slightly in front of you; this will prevent you from overstriding.
Don’t miss the printable version, so you can track your workouts consistently!
Looking for more tips to help your Couch to 5K training:
- Tips for your first 5K
- Race Day Etiquette – knowing where to go and what to do
- Managing Race Day Nerves
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