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26 Comments. Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a training program designed for people new to running and takes the intimidation factor right out of the prospect of running your first event. The app guides you through an 8-week workout plan, alternating.

Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a training program designed for people new to running and takes the intimidation factor right out of the prospect of running your first event. The app guides you through an 8-week. The C25K App for iPhone Based on Josh Clark’s famous Couch to 5K plan, Get Running lets you run at your own pace.

It alternates walking and running for the first six weeks, to ease you into running without leaving you exhausted. The only 5K training app to be partners with MyFitnessPal for seamless integratio.!C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks. The proven C25K program was designed for inexperienced runners who are just beginning.

Ideal for first-time runners 30 minutes a day, 3 days a week, 8 weeks total. Millions have finished their first 5K. You will too! ≈ Features ≈ Convenient audio coach and alerts Map your run at the end of your workout! Exclusive partners with MyFitnessPal! Light and dark modes Health app integration.

C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks. The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan’s structure prevents new runners from giving up and at the same time challenges them to continue moving forward. Newest Partner: C25K App Coaches You to Your First 5K in 8 Weeks Go from couch-sitting to 5K-running in 8 weeks with C25K from our newest partner, Zen Labs. Available on both iPhone and Android, C25K is a.

I no longer am doing the app, but HIGHLY recommend it to anyone who needs a start!”, “Hey ZenLabs! Just wanted to show you what your C25K and C210K apps helped to start!”, “I started C25K in an effort to drop some weight and get healthier. I finished C25K, have lost 40 pounds, and just participated in my first 5k race earlier.

Enter the C25K plan. Taking the first step is the hardest part. But here’s the truth.

If you can walk comfortably for 30 minutes, you should be able to finish a 5K run in a matter of weeks. In today’s post, I’m going to cover the basics of completing your first 5K, even if you’re a complete beginner with zero running experience. If you can’t, build up your walking first and then start the C25K. In November I started the C25K training plan for the third time.

I followed this version of the C25K, and eight weeks later I successfully ran 5 kilometres around the streets of Four Oaks. Following an enforced break from running due to a knee injury, the C25K had helped me to.

List of related literature:

While that mileage looks daunting to me now, there’s little question that January’s and February’s high-mileage training contributed to the improvement that allowed me to win the 1984 trials.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

While the higher-mileage weeks may appear daunting initially, we break up the miles into easy running, fast running, recovery intervals, and warm-ups and cooldowns.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

I created an online postmarathon program primarily to discourage runners from returning to hard training too soon after their marathon efforts.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Morgan and I began our training following the “Couch to 5k” program from coolrunnning.com.

“Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink” by Nita Sweeney
from Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink
by Nita Sweeney
Mango Media, 2019

I’m also doing something called Sprint 8 for cardiovascular fitness.

“Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being” by Christiane Northrup, M.D.
from Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being
by Christiane Northrup, M.D.
Hay House, 2015

Apps like Couch to 5K gave you more detailed plans, but started you at ground zero, even if you could already run a mile without stopping, and forced you to continue onto 5K, even if your goal was just to run two miles.

“The User's Journey: Storymapping Products That People Love” by Donna Lichaw
from The User’s Journey: Storymapping Products That People Love
by Donna Lichaw
Rosenfeld Media, 2016

A common mistake made by some programs is to cut the mileage way back in the final three weeks; consequently, the distance runner loses the all-important stride efficiency.

“Coaching Track & Field Successfully” by Mark Guthrie
from Coaching Track & Field Successfully
by Mark Guthrie
Human Kinetics, 2003

After the run, I was glad that I did the extra mileage.

“Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies” by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
from Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies
by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
Information Science Reference, 2009

That was much faster than my normal 10-K pace, and it felt easier.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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22 comments

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  • Wow! amazing to see how quickly the coach potato turned into a runner. Well done Peppe. If I remember right the first time you ran it was with your dog yet when asked the question you answered that you always ran by yourself, I surely hope that your dog does not listen to the video as he me get offended. Dogs are amazing running partners. Good luck in your progression you are really a natural.

  • There are free sticker chart apps you can get for your phone.
    When I started running I downloaded one and created a running chart with the 27 runs for the whole 9 weeks.
    You can also break it down into mini goals with rewards.
    Very good way to focus on getting it done ��

  • I did couch 2 5k with my friend 2 years ago fell pregnant at the end of it…was getting back into it when my baby turned 1 and my appendix burst so currently trying to get back into it but all my friends have kept the running up so i feel behind now need to start somewhere tho. Thanks for the tips def motivates me to get back at it as i miss it so much. Keep it up!! Xx

  • You are doing amazing, really admire that! I hear you on getting soft around the middle. Quite often moms don’t put ourselves first, but the older we get the harder it becomes to lose the weight. Keep it up

  • I love the Nike Run Club app! I like listening to the coaches talk occasionally, it’s not constant chatting, but there’s loads of different coaches and I love it!

  • I’m loving the app I’m on week 7 feeling so much better mentally and physically. I had my 2nd baby in feb and probably my last so really want to get in shape. Great video. Xx

  • Omg I have the same fears of fitness classes Emily! Thanks for the video love it! Also I have a one year old and I really want to do something for myself and my health.

  • This is a good video but it is not recommended that you run the whole run on the first try. The basis of couch to 5k is to prevent injuries a huge problem when people start out who overdo it at first and then stop running due to an injury. I wish you would take the couch to 5k out of your title because it is misleading.

  • I’m currently on week 6, running at 7:30/km and am currently just focused on reaching 5K. My long term goal is to reach as close to the 5 minute mile as possible.

  • Great video thanks Emily. I’m looking to start running again, my youngest son is now nearly 7 months already so I’m running out of excuses haha!
    Good luck with your half marathon, you’ll smash it I’m sure xxx

  • That’s great Emily! I’m glad you find running enjoyable too. I need to get back to running for all the same exact reasons you mentioned and I feel the exact same way too. I also feel guilty when doing something for myself. This is true and so motivating, running is a healthy habit and good for you in so many ways. Thank you for all your videos and good luck on your 5K marathon in October! You’ve got this! ��‍♀️ �� ��

  • I’ve just finished week three and I’m loving it as someone who has never really exercised let alone running! Watching this has motivated me to keep going ☺️ Thank you!

  • I’m working out via p90 amd have lost 6 pounds in 3 weeks ut I’ve decided tp add walking for 30 mins with wrists weights to grt used to walking. Not only to loose more calories but tp get used to walking, strengthen my joints and shins and cardio and build up to jogging down the line. I want to run a 5k towards August…

  • Wow this was a really insightful video��✌�� I cannot believe they can tell you what kind of trainers best suits u thats amazing! I love the way u think about the calories/budget thing��

  • Hi Emily I’m proud of why your going to do this marathon for GOSH They are such an amazing children’s Hospital.
    I have spent a lot of my childhood there as I was born with a very rare genetic disorder and I feel now looking back at all the appointments and hospital stays they maid the experience less scary not just for me but for my parents and my three older siblings and I’m sure that this goes for many other families that have a child who is being cared for by this amazing hospital. Thank you

  • I love this video! I am a mom of 3 and my youngest is almost 6 months. Like you I just felt like I wanted to improve my body! I signed myself up for a 5k for next month and also started running. Can’t wait for your next video because I am finding it hard to keep running when I am getting tired.

  • I want to be a runner but I can’t even walk without tripping
    The last time I tried to run i ended up in the hospital after I faceplanted and got a concussion

  • Never ran before. Download the couch to 5k NHS app. Finished my 1st week and starting 2nd tomorrow. Theses video have been so helpful and reassuring for me as a new runner.

  • This video couldn’t have come at a better time! I just started running last week to build my strength and endurance. I notice my foot hurting during my run so I will have to make sure I get the right running shoes now. Thank you for sharing!!

  • I just started running this week. I literally haven’t ran since I was a senior school about 20 years ago and that was only for a bus ������ I have only been twice and took my dog, it’s actually really really uplifting. I really struggle to run for more than a min I think so I have been having a little run then power walk. I can’t wait to go once I drop the 3 boys off at school this morn! I got a brilliant new dog lead from amazon to try too for hands free ������ I just downloaded this 5k app. Hopefully I’ll find it easier with some direction xx thanks for video xx

  • I started using the couch to 5k, however I kinda messed up bc right at the end of week 7 I also started walking 10k steps on my walking days and that over exhausted my legs especially calves. Now I haven’t been able to run for about 5 days bc my calves are stressed. For anyone doing the app I would suggest not implementing anything extra while you finish the app.

  • Wow, I couldn’t start like that, my heart would feel like it would pop. God bless you and thank you for showing possibilities ❤❤