Your Best Guide to visit In the Couch to Walking a 5K


Beginner Runner? How to Survive Couch to 5k

Video taken from the channel: StrengthRunning



Video taken from the channel: Katie Ellison


Couch To 5K: Week 2-3 | Starting Running For The First Time

Video taken from the channel: Global Triathlon Network



Video taken from the channel: Emily Norris


Couch To 5K Training Tips

Video taken from the channel: The Run Experience


How To Start Running | 8 Week Training Plan To Run Your First 5km

Video taken from the channel: Global Triathlon Network


6 week ‘beginner to 5k’ training plan

Video taken from the channel: This Messy Happy

With this walking guide, you’ll safely and gradually progress from little-to-no regular exercise to a 5K (approximately 3.1 miles) walk.Or, if you have already been exercising, but are ready to take things to the next level, you can adapt the. Even if you’re currently spending more time on the couch than out hitting the pavement walking, you can work your way up to 5km (3.1 miles) of walking a mile at a time with this simple plan. Sometimes, it just takes a goal to motivate you to get out and walking.

Couch to 5k is a great program because it slowly increases the time dedicated to running without being too much on the body. It’s important to stretch before and after a run, warming up those muscles being lacing up. Never skip the warm-up walk for this very reasons. Warming up reduces the possibility of injury.

The Couch to 5K is an excellent training plan that takes newbies to form their couch to running a 5K—3.1 miles. Depending on your current fitness level and on which C25K plan you choose, it might take 6, 8, or even 12 weeks to accomplish. My plan has eight weeks—but feel free to adjust it according to your own needs and preferences. You can find a couch-to-5K program on your smartphone try apps such as Active Network’s Couch to 5K app or C25K 5K Trainer by Zen Labs online, or on social media (search for Facebook groups).

If you joined us for our Couch to 5K, or are simply ready to take your regular walking routine to the next level, this progressive plan can help you graduate from a 5K to a 10K. For this plan, you should already be consistently walking around 7 miles per week. Train For Your First 5K With This Free Walking Plan. This beginner-friendly training program will take you from the couch to a 5K in just 6 weeks! Your Biggest Walking Pains, Solved. WEEK.

“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks. 5K is short for 5 kilometers, or 5,000 meters or 3.1 miles. This running program was invented by Josh Clark of CoolRunning WAY back in the day. The Couch to 5K program is a fantastic program in theory.

In the off chance that you haven’t heard of it, here’s a brief run down: created by a web designer named Josh Clark in 1996, the Couch to 5K program is designed to take non runners from their couch to running an entire 5K in just 9 weeks. If you can walk 15 minutes at a pace at which your breathing is labored but you’re still able to speak, you’re ready to train for a 5-K. Too challenging?

Start with daily 5-to 10-minute walks and slowly build to 15 minutes 3 or 4 times per week.

List of related literature:

Step 1: Walk on treadmill, progressing up to 20 minutes at a comfortable pace Step 2: Walk for 5 minutes Then jog for 1 minute, walk for 4 minutes × three cycles (total of 15 minutes) Walk for 5 minutes at a comfortable pace.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

She suggested I try running for the rhythmic alone time and the endorphins, so I did what seemed reasonable and tried one of those “Couch to 5k” plans, where you walk a little and run a little.

“Dance, Stand, Run: The God-Inspired Moves of a Woman on Holy Ground” by Jess Connolly
from Dance, Stand, Run: The God-Inspired Moves of a Woman on Holy Ground
by Jess Connolly
Zondervan, 2017

The 5K distance is a great place to start.

“Big Fit Girl: Embrace the Body You Have” by Louise Green, Jess Weiner
from Big Fit Girl: Embrace the Body You Have
by Louise Green, Jess Weiner
Greystone Books, 2017

A brisk, 30-minute walk at a pace of about 100 steps per minute each day can help significantly (a pedometer can help count steps).76 To achieve an “active lifestyle” requires walking for an hour a day.

“Nutrition: Concepts and Controversies, MyPlate Update” by Frances Sizer, Ellie Whitney
from Nutrition: Concepts and Controversies, MyPlate Update
by Frances Sizer, Ellie Whitney
Cengage Learning, 2011

If your vision is to be an inspiration to your grandchildren with your vitality and energy, and you have a one-year goal to walk a half marathon to raise money for your favorite charity, and your current longest walk is 50 minutes, your weekly program is going to need regular upgrades to help you reach your goal.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

If the idea of going on your regular four-miler just sinks you further into your recliner, remember that there are other ways to put As I read these concluding words to this chapter, I’ve personally logged about 103,000 miles since I began running at age 16.

“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

She read the forum posts every single day for inspiration, and successfully completed the Couch to 5k.

“Successful Employee Communications: A Practitioner's Guide to Tools, Models and Best Practice for Internal Communication” by Sue Dewhurst, Liam FitzPatrick
from Successful Employee Communications: A Practitioner’s Guide to Tools, Models and Best Practice for Internal Communication
by Sue Dewhurst, Liam FitzPatrick
Kogan Page, 2019

Anybody with any ounce of sense knows that deciding to go from “couch to marathon” is exactly the wrong way to start running.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

This is a pretty attainable goal —most people walk about 5,000 steps a day anyway—but it gets you in the habit of noticing how far you’ve walked every day.

“Designing Your Work Life: How to Thrive and Change and Find Happiness at Work” by Bill Burnett, Dave Evans
from Designing Your Work Life: How to Thrive and Change and Find Happiness at Work
by Bill Burnett, Dave Evans
Knopf Doubleday Publishing Group, 2020

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

“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

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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  • Love this video! Recently started running and doing local park runs. Had a baby 10 weeks ago and need to lose the baby weight. Hopefully your running videos will keep me motivated!!

  • Personally I used an app to get me to 5k it pretty used the same training programme as illustrated but it tracked times, GPS etc and gave out badges for progress. Easier than keeping a diary IMHO

  • Could you do a vid on running bras please? I see so many new female runners who really need to support their chest. It took me a while to find a good one which wasn’t too restrictive but any advice would be great. I’m UK based. Thank you for all your videos and tips ��

  • 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.

  • I’m actually on week 3 and i see that i did a lot of progress. I feel more stronger right now �� I found my own tempo and i’m not dying so it’s not that bad tbh ����
    Let’s see what will be next ��

  • This was perfectly timed and so encouraging for me!! I’ve always been intimidated by running, but I think I’m going to try some of the apps you mentioned!! Thanks for keeping it real and sharing your story!

  • Hi there!
    First of all, thanks for these videos. They’re brilliant!!
    I’ve just completed the first week and am halfway through the second one. To put you in the picture, I’m a 31 year old who’s been quite active sports-wise, not running though, who’s also been a coach potato during the lockdown (Spain) because of me being snowed under with work. After the first sesh I had some soreness in my calves as I avoid landing with the heels. From then on, it’s been quite smooth and I’ve even felt like kinda sprinting the last 10-20 seconds of some sets. I’m doing it quite consistently, once every other day and feel pretty happy with it.
    Will keep you updated.

  • Super channel, glad I found you. Have started the Couch to 5K myself and completed week 3 a couple of weeks ago. Life events have got in the way for the past two weeks but after seeing this video am now motivated to keep at it and start again some time. Like to go out very early and complete it along the cycle path where I live. It is mainly flat so will take a deep breath and get back to it for definite.

  • Hi there. I’m a totally couch potato and am doing couch to 5K. I’m really discouraged as it’s week 3 and my distance is only 2-2.4k. Race is December 16 should I be worried I won’t be ready to jog the whole 5K. Pls help!!

  • I just had my second baby. Not shedding the weight as fast as I did with my first. 3 more weeks until I’m cleared to exercise so I’m happy to have seen this! Lululemon is an investment but I have had mine for literally years and lasted me 2 pregnancies and are the only pair out of all ranging from cheap to lulu price that’s left and still looks brand new! Worth the investment!

  • I have a question, I’m not a total beginner but I still need a proper training, can i jump week 1 and 2, and start from week 3? I can already run 2k without stopping, but I’m still far from running 5km without stopping, I’m still looking for a good training program for me, so can I?

  • Thank you for this video! I had no idea about measuring your gait for the correct shoes.
    I also use the myfitnesspal app, and you’ve got a good idea using it like a “budget” for calories!

  • Done! Followed the eight week programme and this morning ran 5 km without stopping (Sadly no races due to Covid-19). I’m 60 and haven’t run since I was 16. Great easy to get into programme THANKS! and I used free version of Strava to track routes and times. I used to hate running beginning to get into it now. Targeting 10 km next.
    Adjusted programme in weeks 5 and 7 to match total time indicated.

  • I have surpassed week 6 in less than a months i wanna push myself
    But im afraif of getting injured

    Background: im a swimmer training will start in about a month trying to get maximum gains without getting injured and im 14

  • 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

  • Is it cold in the UK?? I’m roasting in this 90 deg…err…32 C weather! I’m a cooler weather runner myself it makes running feel refreshing rather than dreadful, haha!

  • Also let me know the first activity on Wednesday means 5 minute walk in th3 start and in the end and 5 times 3 minutes walk and 5 times 1 minute run. Right??

  • What do you advice for keeping track of the minutes in the programme, just a watch and keep track of the minutes yourself or some kind of stopwatch? Or is there maybe some sort of watch/app which you can enter your programme in before hand?

  • Asalam o Alaikum
    Thanks for this training video It’s seem helpful, I’m starting from tommorow hope it works and my dream come true actually I was wondering what I should do I am running for 3yrs but I’m not too much consistent and didn’t achieve too much. This video which include plan DO YOU KNOW WHAT real training session is found in comment section lol ��

  • Upon successfully being able to run the 5k in the end. Will I be ready to just go out and run 5k’s 3 times a week after that? Or do I still have to incorporate warmups, routine, and strength and conditioning of some sort?

    My goal is to supplement my caloric deficit weight loss with 5k runs throughout the week after I finish this training plan.

  • I’m stuck at Week 3 and can’t progress. I can’t run more than 5 min. at a time without losing my breath and switching to a walk. Even if I try not to go too fast, I can’t seem to run longer without my lungs rebelling. Do I just power through it anyway? Even if I’m gasping for air? Week 4 Session 1 requires an 8 min. jog and I can’t do it. I’ve been stuck at Week 3 for almost a month.

  • Any tips for someone who focuses primarily on weightlifting? I want to start doing 5k’s to start, without losing too much muscle mass

  • We’re doing couch to 5k and just typed it in on YouTube and yours is the first video and you live right near me haha so wierd! Those parks are where we do our runs

  • I wanna run a 5k which is coming up in about a month soooo……I’m gonna run at least a mile everyday and workout everyday too. I also have sports sooo…..that’ll help

  • Okay I just did the first day and the one minute run killed me, but I will not give up!! I will comment how was the second week, I hope this planing helps me to get used to run!!!

  • 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 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 have recently returned to running as an overweight 53 year old. Slowly building up my times/distance but I am really struggling with stiffness and aches and pains at the start of each run. I warm up and warm down and stretch before I run but nothing seems to help. Any advice?

  • Hi
    Thanks for the plan..I am going to start it now…but how do you track the timings during the activity? Can you suggest any app or someother idea?

  • Right now I can barely even run half a mile w/o a break but I’m gonna give this a shot. Might have to repeat weeks at the end but we’ll see

  • What I found to be helpful for pacing the easy runs is nose breathing (I found this trick in some book): if you feel like you can’t get enough air with just nose breathing you are going too fast.

  • Just an FYI, week 7 has an error on session 1 and 3. Total time 55, but warm up, jog and walk = 35, then says 8 times 6j/2w, so 64 min. That’s about 44 min. over. I just substituted 4j/1w X 4 for myself, but I’m not sure what the actual session should be. Regardless, great video and great plan. Thanks!

  • Had to pause the video at 4 minutes to just say:

    I am so proud of you ❤️ And don’t listen to the negative people in life the people that make fun are the people that are the most insecure! Keep it up:) and don’t be hard on yourself! Keep going! Baby steps and don’t stop! God bless you and your family!

  • Well done Emilyso proud of you! You can see the confidence it has given you.. Most of us put self limitations on ourselves and when we break through that and achieve what we THOUGHT was impossible it is SO joyous and self motivating. Lovely that you are enjoying some ME time hon. Good luck to you, will be rooting for you. Oh and btw, you didn’t ramble, what you said made perfect sense re calorie “accounting” as apposed to just calorie countingXxx

  • thanks for the inspiring video! I can’t find the links to the products you showed in the video though. I am especially interested in the “belt” and headphones

  • I have come back to this video to watch again because I’m starting the couch to 5k app, really helpful.. I noticed I’d accidentally disliked it too! Sorry Emily ���� #toddlerlife

  • In begening week one first what i gonna do there first am going to walk 5w and after 5 X 3w and after 1r. but how am gonna now how fast i should run this 1 minut and aslo walk

  • Do you think it’s possible to do this on Tuesdays, Thursdays and Saturdays while doing full body bodyweight strength training on Mondays, Wednesdays and Fridays?

  • Thank you for the video!! Done week 2 and super satisfied with the result! Thank you again!
    I have a question. Do you have any criteria for brisk walk, jogging and running?
    I’m now doing W as “walking fast with more force then idle walking”
    and R as “slowly, steadily running” slow, but still “run”
    Am I doing it right?

  • I’m 68. In February, this year, my wife (40 something) and I began the NHS “Couch to 5k in 9 weeks” which we successfully completed in 10 weeks. The final week, we achieved 4.75 kms in 30 minutes. It was in the 11th week that we got to 5ks, in 35 mins. We’ve not been as regular (3 to 4 times a week) since Easter, with lockdown & restrictions etc, but have done 6 runs since Easter. By the way, I had medical checkups with an Ortho, and a CT Scan-calcium, before starting, at my age. It can be done.

  • Excited about this!

    I’ve started jogging, got kinda into it but quickly overf*cked my knees and needed a long rest. Unfortunately it took me until PAIN to realize that running isn’t easy and I need to do research. This video gives me hope that I could slowly get back into it and be responsible about it ♥
    Hopefully will update this comment with my results!

  • 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! ��‍♀️ �� ��

  • U said that is a 6 week programme for beginners. will this still work if u decent at running. basically will it improve your time?

  • AMAZING program! I am on week 5 and my running has improved so much! It is not easy but totally doable. THANK YOU guys so much for this amazing video and free tool for us. It is working so great for me! Thank you!

  • Hey my pb is 21:47, does anyone have tips for me to break the 20? It feels like the difference between 22min/5k pace and 20min/5k pace is HUGE for me

  • I’ve been thinking about starting running for a while, the universe keeps sending me all these signs, your video being one of them (if you believe in that sort of stuff ��)so that’s it, I’m going to start. Also your videos are always so well filmed and edited. X

  • Thank you. This was helpful. I’m a strength athlete, but I’ve recently decided to incorporate running. Imagine how shocked I was when I couldn’t run consistently for much more than a kilometer. Of course I pushed myself and became disgruntled with my lack of improvement. My ankles and knees hurt. My cardio seemed to get worse. I never realized one had to progress so slowly. I figured I was just getting old, or that running wasn’t for me.

  • I’m very proud of you, Emily, you’re such a good example for us moms. I’m so happy you’re dedicating some time for yourself to do something you enjoy, challenges you and makes you feel great. We should all do something in that way, whatever it is. I’m also guilty of that! Good luck with the trainnings, can’t wait for more updates! ������

  • great training plan.

    My edit for week 7: 25min run > 5 min walk: 6min run > 2min walk x 4 (might suggest doing this only twice) But basically I was shooting for the overall time of 55mins.

  • If anyone reads this please listen to him your body is not ready for anymore than what he is putting in the training plan in the beginning or you will end up like me and getting some good old shin splints and strained calf and a hip that feels like a bubble is in there that won’t pop please throw your ego out the window. Now I’m starting from square one I had a 2 month break to heal and I’m ready to kill it

  • Such a great motivational video Katie!I’m just trying to get more fit after having my little boy and just find it so hard to start.This video was very helpful!Also Katie if you would find time, could you please make video about how to start vlogging, how to edit,choose music and so on?Your skills are incredible,your videos are amazingly edited and everytime you upload the the videos are even more amazing than before!I would love to hear your tips.Lots of love and keep the motivational videos coming,you have so much to offer ������

  • Getting evaluated and fitted for proper trainers is such a great tip… Thank Emily. Wondering where i can find such service in the US.. if anyone knows.. please help.. Thank You!

  • Loved this video! Thank u! And yes to more running videos please! And do go and join your local running group. Me and my husband have joined ours and we’ve made some great friends, it’s such a friendly and encouraging group of people! Do it!

  • My issue that has been crippling and leading to injury is the tension in my lower shins. It goes into my outer ankle as well. How can I stretch those better? Or is it my gait/posture? I feel like I’m inline. But then again… Btw, I used to run competitively in my teens and 20s. But it’s been a couple of decades and I miss it. I have been walking all summer and in August my body just began to take off. But I pulled a glute shortly after and it’s been slow to heal. My shin gets super tight now. Aging sucks! Lol! I am determined to build my endurance and one day finish a half marathon. I’m watching your videos in hopes to get inspired to keep at it. Thank you for making these! ����

  • Please correct with text boxes @ 5:40, sessions 1 and 3 are mistaken, times don’t add up right (adding the walks and jogs equals 99min, not the 55min total time). Thank you.:) [session 2 adds wrong too, 8×8=64]

  • I used to do cross country in high school. Once I got out of high school and into college, I only did powerlifting. I haven’t ran in over 3 years and I just did my first run today and I gotta say after 1 mile, I feel just the same after completing a marathon from 3 years ago.

  • I just finished your 8 week training and I reached almost 8Km in one day! I really felt myself improving and I am looking forward to keep running, but now faster and longer! Thank you so much ❤️

  • I was training for my first marathon utilizing this marathon training program “Zοrοtοn Axy” (Google it). It is a great book with great a great training schedule and insight. If you are running a marathon for the very first time, you should try this guide. I`ve been running 5ks, 10k and half marathons and made a decision to take the next big step to the marathon..

  • Thank you for this detailed plan. On the rest days would I still be able to do other workouts (jump rope, walking, weight lift,etc)?

  • I been running short distances almost 20 years and finished five half marathons in the last 2 years but never a full. Right after choosing to aim for a full marathon, I used this marathon training “Zοrοtοn Axy” (Google it). This book is very informative and provides a good deal of wonderful ideas. I was able to finish my first marathon and got to a Boston marathon..

  • Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience:)

  • 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

  • Thanks…completed it today…weeks 4 and 5 upped the ante but manageable…thought I’d enjoy the 5km today a bit more. Oh well..onto the 10km

  • I just went for a run at the park and I died with doing just under 1 mile. Having walked about half or maybe more of it smh. I never liked running, even as a kid in school. Mainly because I feel I run awkward and makes me self conscious. But. I plan on going back maybe Saturday. And hopefully a better environment. Maybe that played some part too. I went to the part where the majority of people were playing soccer or on the playground. And the people who were on the track. Were mostly walking slowly making me stop or slow down often.

  • This is helpful. Session one I had a cramp running up the side of my left calf muscle. Different feeling but not a deal breaking. Just taking it slow and move at my own pace. Thanks for the video.

  • I ran a mile in 8minutes 50 second today. My max is 3.2km (2miles) jogging without stop few months back. I think I should start from Week 3 as I feel like I am not an absolute beginner. What do you suggest?

  • A warm welcome to the running community! I hope you keep enjoying this! Not just the fitness-benefit of it but also getting your head free.. I always thought I would be running to keep my body fit, but it`s also a matter of keeping my mind straight:-)

  • In the beginning you talk about the different position of the foot between walking and running. Did you mean that in running your heel doesn’t come first to the ground and that you better put your foot as a whole down to the ground? Tnx for the advice!

  • Having good enough strength in basic supporting muscles is super important, especialy glutes. You might survive the 5km easily, but after 10 runs, your knee will be busted.

  • Excellent timing for this video in an accessible format that makes it seem achievable I am hoping to do a Go Tri event later in the summer so it’s about time I put some trainers on and got out there with a plan thanks GTN!:)

  • 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!

  • Screenshots:
    Week One 2:06
    Week Two 2:19
    Week Three 2:39
    Week Four 3:12
    Week Five 4:57
    Week Six 5:17
    Week Seven 5:40
    Week Eight 5km run, good luck!

  • If you are a cyclist, starting running it is incredibly easy to do too much, too soon as your base cardio fitness is probably excellent but your smaller foot muscles and tendons have a long way to catch up in particular peroneus brevis / longus, posterior tibialis. A lot of problems can be avoided by having a strong foot arch (which again, might be weak if you don’t walk much or wear shoes with arch support). Simply standing on one leg, keeping the weight on the ball of the foot while you brush your teeth is a great way to start building up that arch and avoiding injury.
    Pullups are also a runners secret weapon. It stretches out the back and works your lats which control your core and twist as you run connecting opposite shoulder to hip.

  • Good information at the start of the video regarding the difference between walking and running feet position. I also add in that’s why it’s extremely important to build strength in the stabilising muscles of the hip such as glute medes as we come crashing down with no support from the other leg whilst running compared to the walking stride when one foot always remains on the ground, great work guys.

  • Said before but I’d really have liked some kind of correction or acknowledgement from GCN that this video has some messed up maths and is sending new runners out to do runs they shouldn’t be attempting….. A 1hr 39m session with 1hr 13 minutes of running has no place in a a “how to start running programme”.

  • Great video as always Emily. My Bubba is due in 2 weeks so getting itchy feet to get my running gear back on and back to running club.

    Just make sure you’re eating enough calories especially on run days.

    Your app says you burn 250 cals/run but there’s something called afterburn that once you’re done you body still burns cals at a higher rate for hours afterwards. If you’re eating 1300 then burning 250 plus afterburn you may not be getting enough and your body can go into starvation mode and hang onto what stores you have and not allow you to lose ‘the dough’ great term by the way ��
    Also always eat before a run too, even a banana is enough to fire your metabolism, I’ve done it both ways over the years and it’s so much better with something in your tummy.
    Let us all know the sponsor link once it’s up, we will definitely sponsor you lovely. Keep up the great work and try get to a Saturday parkrun too, there will be one in your area. Always a 5k and super motivation from other runners and the marshals that volunteer ������

  • This was great! I’ve been wanting to try to get up to a 5K, but didn’t really know where to start. I’m having surgery in a week, and am hoping that after I recover I can finally get back to the gym, and feeling good again! (“Taking it easy”—ugh! “Easy” has me feeling lethargic and huffing just from walking up a few stairs! ��������) I love your perspective and your tips, and I’m so glad it’s giving you confidence! Please do an update video soon! ��

  • I’m curious how do you do with the hair. When I used to go running, I had to wash my hair everyday ��‍♀️ but now (home with a baby) my washing frequency is 5 days. Is there a good trick you’ve found? Thank you ��

  • Thanks for the awesome info! Just getting started. How do you track times of running and walking while you are running and walking? Was thinking about watches and thought you might have a suggestion.

  • I am in middle school 8th grade, and my PR is a 23:04 how can I get to a 22 by November 10th for a Vets Day 5K? Any tips from my fellow distance runners?

  • This video was so helpful Katie! I downloaded Couch to 5k yesterday and did my first run this morning. I set my alarm and went out super early and I loved it!! Xx

  • I started running during quarantine and can run 2mi straight now, but have sort of plateaued there. I’m excited to start implementing this plan, but I have one question. After (hopefully) reaching the 5km mark, what should my regular run schedule look like after that? I don’t see myself running marathons or anything, just wanna maintain a healthy, sustainable run lifestyle/hobby. Should you ALWAYS be trying to maintain your pace or run faster?

  • Still on the old schedule. Currently running week 5. Debating whether I should rerun, instead of moving on to week 6 because it’s rough at the moment.

  • Hie watched your videos liked them,lm a beginner just started running last week the furthest i got to 7.2 km and feel tired and cant go on to 10 km to finish, my time was 40:25 on the first run and on my second run the time for 7.2 km was 39:30 minutes and still couldn’t go any further up to 10km to finish… it possible for me to run a 10k in three weeks l have left, and better yet make it a sub 45 min??????

  • 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’m little bit confused.please help me…What should I do on Sunday Run (2km,3km,4km,5km)!!!Constantly Run Without walk or apply walk/run method???

  • 6 weeks ago could barely catch my breath after workout 1, just ran a 5:44 for 5k, never been more proud.
    Thanks for the routine jumping onto the 10k plan on Monday.

    Ps. Lost 11.5 kg while at it and intermittent fasting
    Thanks alot

  • I just want to say that I feel like I have a similar body type to yours, and it is very encouraging that you are a runner. I feel like a lot of people thinking running is only for tall and lanky people. Im sure it is for them as well, but I think a lot of people, like myself, might feel discouraged from running when we mostly see people with particular body types doing it. I actually enjoy exercise and it is very encouraging to see how good you look and how dedicated you are to this. <3

  • Emily, you seem like such a nice and positive human being. You’re so cute when you talk about the calorie budget and blush:) it makes total sense!

    Good luck and wish you health and success!

    I am trying to get back into running after a gap of 20 years. Body is very different with much more wear and tear. Thanks for the tips and motivation.

  • 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

  • Awww all the best beautiful for your running ��‍♀️ my L cup boobs prevent me from running, I’d probably wind up with 2 black eyes if I even thought about it �� so I do other activities to keep fit but so proud of you gorgeous and all the best x

  • Running has become such a big part of my life. It’s an awesome sport. Really happy that you said listen to your body! So important!

  • Hey sir…
    On 3rd week Sunday I can’t run 2km constantly and this is 4th week start;today is Wednesday�� Soo now what should I do!!! Try to follow 4th week routine or try to run 2km constantly???
    Please please reply….

  • That’s me, starting from couch to training for 5k in a week. I find u was using muscles I didn’t know existed. I only started a week and a half before the 5k dun. Is that too late?

  • I have just finished the 5k now and im currently averaging 5mins 30 per km. Im 15 so im wondering if that is a decent pace for my age as I can’t find anything on the internet.

  • Heart rate monitor watch is the best thing to buy, run with an eye on your heart rate rather than times and distances and they will look after themselves.

  • Really great information for beginner runners. Seems like it’s super gradual and won’t be too strenuous. Hoping for some great results. Thank you so much Heather and everyone at GTN.

  • I totally enjoyed your video. Thanks for posting! I am interested in running channels as it is so hard to find, especially moms. Thanks for giving all of us hope of success and options. Cheers!

  • 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.

  • @global triathlon network the plan for week 7 doesn’t add up for the three workouts. It looks like the warm down runs on #1 and #3 are off a d #2 just doesn’t add up

  • I started couch25k last year and really loved getting out on a run but stopped in half term at week 6 then struggled to get back into it. Keep putting off starting again but your video has given me the push I needed. Thanks ��

  • 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

  • Thats totaly a joke and wasting time i started running 2.5Km for 3 days in 30min then i did 4km the other day and i challenged my self and did 5km in next day in 40min and since then im on my 2nd week trying to reach 5k in 30min

  • Alright time to redo all of this just finished week one now onto week 2, it was extremely hard considering I haven’t done cardio in like 4 months

    Week 2 kinda complete on the final training session I got a sharp pain in my calf in the middle of the session it’s feel exactly the same as a strained calf I had about 8 months ago I’m going to take a week off to recover from whatever it is

  • Just done day two of week one of couch to 5k! Loving it! Just used my new running belt too! Omg! Life changing, not having to hold my keys or my phone! Haha. Great tips! Thanks! New subscriber ☺️

  • 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.

  • hi everyone,if anyone else needs to find out about best marathon training program try Sarparder Running Expert Starter (should be on google have a look )? Ive heard some amazing things about it and my partner got excellent results with it.

  • That jump to 3 minutes is a bit brutal, and has me worried about moving to Week 4, but I guess after a few more go rounds it won’t feel and/or bad? Love having Pippa to follow along with (and I agree with youfilming yourself in public as a beginner is so awkward!)

  • I am on week 3 of couch to 5k and I am starting to really love it. This is the 1st video of yours I have watched and I love it. Xx

  • Awesome job! I love walking and I’m up to 3.5 miles however when it comes to running I’m out of breath in the first 5 minutes��. I’ll have to try your technique of the intervals between running and walking��

  • I’ve never watched anything like this before I’m not a runner because I struggle with my joints but you are making me want to try it. xx

  • Long time cyclist, just starting to run again. I can bike and swim, but so far hate running. If I can run maybe I will try a short triathlon. The hardest part seems to be starting so slow. I will try this and see if it works. In the past when I tried to run I went straight to jogging and sprinting, just like in cycling I love to open it up. Maybe a gradual work in to running will work?

  • i am in week 3rd as per your schedule i am running 3.2km in 20 min i am trying to improve but pace is not increasing, if i increase the pace geeting tired easily, so any suggestion on that to reach 5 km in 20/30 min!!

  • Once you can run the 5k easily 10k is absolutely doable. Once you can run 10k the half marathon is doable. I always did 5k runs because that’s the size of the running track close to my house but from that it only took 1-2 months to be able to run the half marathon which we did with my husband few years ago (before baby). So go Emily, you can do it too! ��

  • Yes yes yes!! I am into my Week 5 and I can proudly say I have decoded Week 7.
    There is mistake in week 7 1st n 3rd session. Total time is 55 mins but if you calculate total time then it comes out to be 91 mins. Most of the people asked but nobody from admin commented. So, after proper analysis I realised the right week 7 sessions are as follows:
    Session 1 & 3:
    Warm up walk 5 mins
    Jog 25 mins
    Walk 5 mins
    Jog 6 mins
    Walk 6 mins
    Jog 6 mins
    Walk 2 mins

  • Great tips! I need to get back to exercising but am such a procrastinator lol. I tried running a few years ago but struggled. May try again though.

  • For Week 7, sessions 1 and 3 shows a total time of 55 mins. If your add up the times, it would reach 99 mins. Almost doubling the training time of week 6. What’s the error? Should it be 3 x 6min jog & 2 min walk?
    Session 2 total time is off as well.

  • Hi Katie
    Loved the video it’s been really useful for me as a first time runner. It took me a while to pluck up the courage to go out and run in front of everybody like U said:)
    I now praise myself for when I do run pass someone/group as I find it intimidating:)
    I am finding it is really helping with my well being �� I have been following the couch to 5k however I am finding it hard to run for 5 mins at a time at the moment by have realised I am a little hard on myself and I should praise the fact that I have actually gone out and done something.
    As u are a busy mum can I ask when u would normally get out and run e.g the morning or evening?
    Also what do u tend to eat before a run and how long would I leave it before u go?

  • Hello, quick question bc I am looking to began your 5k plan! On week 2, Sunday (@ 2:25 in the video) what does the “3x 2/2” mean? I want to ensure I will complete the plan to the fullest extent.
    Thanks in advance.

  • Finished this training plan today with a 5k time of 31 mins!!
    At the start i could barely run 2k without struggling for breath but this 6 week plan really helped me and i recommend it to everyone!

  • 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

  • Couch to 5k is WAY too difficult for overweight runners. I’ve started running after long (years) layoffs at 200 pounds and was able to progress quickly. I’ve also started after long layoffs at 250lbs and it took me more than 2.5 months to be able to gasp through 2 miles. The difference is gigantic. Weight really needs to be factored-in with these programs and the 9 weeks doubled for those over 25 to 30+ body mass index.

  • what really helped me was a sticker chart with a reward (for 14 weeks it was new running clothes, now I’m training for a triathlon and it’s a GPS watch). Literally using those star stickers from primary school haha. Honestly the only thing that really workedeven if a I skipped a week I always got back on so I could get some more stickers. Weird how the mind works.

  • Love all your videos!

    Been working on myself/my home. Started watching you recently, videos of when Jackson was a baby as I have a 6 month old. All the baby tips, cleaning/organizing tips have been great and inspirational.

    Curious if you have any tips or if you clean your front load washers? Like where the rubber bit is. I thought I saw you have a front loader.

    Also curious about your skin/facial routine.

    I’ve gone back and watched some other videos. So you may have done these before and I just haven’t seen them yet.

    Love watching. You have such a beautiful home and sweet family.

  • Great work Pippa and some good tips here. I’ve just finished week 4! It builds up well so I always feel like I’m just at the limit of what’s achievable. I’ve been using the app so she tells me when to run and when to walk. I find that easier than monitoring it myself.

  • In Week 3, for the 40 minute session it says to include hills. Is this a requirement, because I live in the Netherlands, so that’s gonna be a challenge for me?

  • 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…

  • I started Couch to 5K 2 weeks ago and am loving it! All of your tips are spot on! I never thought I would enjoy running but I just pushed myself to get out there! I even dragged my mum along for a bit of company��

  • Hi Emily, love all your videos!! I’m a Mom of three boys also and I relate to everything you say lol. What are the apps you mentioned in this video? Did those get linked??

  • 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.

  • New runners don’t know what “easy” actually means. If you feel quite tired at the end of an easy run, well… that wasn’t easy. If your breath is somewhat laboured during the run, that’s not easy. Get ready to do 11, 12, 13 min/mile runs and run/walk sessions. THAT is easy for most people. Also, don’t buy into the “no pain, no gain” mentality. It’s a load of crap. If you’re in for the long term benefits, check out the MAF method or the polarised training. That’s what serious professional athletes do, and the good news is that it scales down to runners of all levels.

  • This video is great Katie! I’m trying to be a bit more active and this have given me some inspiration ���� x p.s love the editing style too x

  • Anyone else have to read James Joyce “Portrait of an Artist as a Young Man” in school? The only thing I remember from that books is how he was a runner and used the proper form of keeping your arms at your side. Haha

  • There are very few people with a body for running. Maybe 1 out of 30. After about 10-15 years of running, very severe debilitating symptoms will happen. I have been a massage therapist for 21 years, and RUNNING DESTROYS LIVES. It is the cause of the opioid crisis.

  • I’m doing this using the podcast from NHS choices (2 runs into week 7) which is great because it tells you when to run and when to walk. Loving these videos, as I never know if I am doing it right (watching this I am making a couple of mistakes) Keep up the good work. Don’t be scared of the later sessions, If you have done the early runs then they are totally achievable (44 year old who hates running).

  • Great video! I started running recently after a major bereavement and have finally got the bug. Signing up to races is a great one! Your tips are spot on and I look forward to more videos:)

  • Loved this video! I’m on week 4 of couch to 5k and surprised myself that I’m getting to this stage of running. Going to sign up to races to motivate myself to keep pushing on! X

  • 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.

  • I can’t follow the plan, I need much more time to adoptate the weeks. I need 2-3 week done before I get the next week of the plan.

  • I loved thisI been considering running since you mentioned you had started and for me. Just going for it is my biggest barrier. Hoping to get out there soon and plod along. Do you recommend any type of music or artist?

  • I’ve been running properly for about 8 months now and being 12 and running at 6 in the morning with a mate isn’t easy. I had trained a bit for my CrossCountry races last year but all it was, was a few 3k runs a week. I began to run a bit more seriously when I began year 7 and I’ve been training for the whole year. I did a 5k TT after following your 8 Week 5k program and was amazed by the results I managed to run a 19:39 which I never thought would have been possible. Running is one of the most joyful things and I’m glad that GTN has given me that bit of inspiration I needed.

  • More videos about your running would be good. I’ve just started running and am on week 4. I’ve been using the couch to 5k app and it’s brilliant.

  • So, I’m in week 4 at the moment and I have sticked to the plan until nowwhich is unbelievable itself but I still can’t think of me running that 5 K in another month. Lol. But thanks a lot for that video though!
    It really keeps me motivated ����

  • I’m just behind a bit, starting week 2 tomorrow. I find it perfect, because it gives me the motivation to keep up and seeing someone else do it makes me know I can too

  • 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’ve always wondered if beginning runners should worry about their posture or wait until their conditioning has improved to where they can at least finish a 5K under 30 minutes or so. Kind of “just run” mentality. So it was interesting to see this addressed early on.

  • I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I’m looking forward the 10km plan! Thanks again, you’re a life savior.

  • Hey guys, great videos. I have also started this couch to 5k challenge and I’m 2 weeks in. Could you recommend a stopwatch/clock app to measure the time and customize the sessions.

  • hi just wanted to say something to motivate others who are doing this program. I am currently 1 1/2 week in and I love it. It’s the perfect time to put some music, and empty your soul. I love that this program as a lot of rest days which makes it more motivating to workout because it less repetitive (something repetitive would be running everyday for 1 month, which is kind of boring to me). So with this program I can do other stuff in my day and don’t think about. For all does who are doing it right now, keep going!! or some who are reading the comments to see if this actually worked for me… than it’s not only for result that I run, it’s also for a good cardio and a keeping my body healthy with physical exercise! I recommend everyone to try it and I will update with my results if someone wants to know ������‍♀️

  • Loved this, very helpful. However, where do I keep my keys and money?! I have a phone strap (like the one you showed) but just like you, my phone is massive and it irritated me plus I had to have it tight so it stayed on which is not good for the blood flow.

  • i have two questions is this recomended if you are prone to sjin splints or should i take it even slower like 10% a week starting at 2-3 km a week?

  • I’m going to be documenting how i go through with this jogging:)
    I just came back from my first session in week one and I feel good. It wasn’t too hard but it was sure a challenge! If there wasn’t any walks in between i would have given up XD
    Just done my second session and for some reason it felt more difficult to run that 1 min than the first day! Weird but i really hope I’ll be able to reach my end results!
    Third session is not getting any easier, i felt a little bit sick in the middle, and nearly gave up but ended up going on.
    Back from my week 1 session 1, and i didn’t even get done half of it. I am giving up bcoz i felt v v v sick, i had to go home and felt vvv dizzy and my hips hurted? So i think i’m doing this plan wrong, or its just not for my body, GOOD LUCK!

  • Hi Katie this video was really helpful and very much appreciated. I am going to take up running. I’m trying the couch to 5k app too but I also like the sound of one of the once’s you mentioned Amy

  • Hi. I’m 15 years old, 5″7 and weigh 75kg�� do you think this is the best workout for me?

    Also if I want to turn this plan into a 8 week plan how do I do it? Thanks

  • Hey! Really good video! I have a question. Just done the first week of the plan! Went a bit too fast on the minutes running though. But I joined a running group today and they just ran 5K at a slow pace ( 7:55/km). I know I can run the 5K without stopping (took us 44:39) but I was wondering if it’s too much for my muscles to go that distance in the second week? Is it better to follow the plan exactly or can I go for a slow 5K run now and then?

  • It worked! It has been 2 weeks now since i am capable of running 5k without interruption. Just like you said, I did not rush the training program. Now I am focusing on my pace. Next target will be to achieve sub 30mins time.

  • Love this Katie:) I myself aren’t a runner as I have huge massive boobs and am too conscious to run but I have started doing 4 mile walks in my local park and find it really does help you feel fitter and definitely good for you mentally,I loved the last bit when you are running then quickly run back cos of the dog lol xx

  • Ahhh I’m so jealous as really want to get good at running!!! I loved hearing all the excuses as I definitely think those all the time; loved all the tips. I remember the first video I ever watched of yours was a running tips one!!!!!!! Before you even were pregnant with wren; crazy! ���� ����

  • Thank you for sharing I just started coach 2 5k. I have some ASICS trainers from a outlet. Which have been fab so far, hoping too do a park run soon. These video is really helpful and looking forward too more. Xx

  • I’m doing couch to 5k and I’m on week 4, getting my butt out of bed at 5am is bloody hard. I’m 55 and was worried about my dodgy knee but it actually seems to be getting better with the running. Great video and useful tips, thanks but it’s a no to the sports bra I may have manboobs lol but I draw a line here ��

  • A very motivational video, thank you, Katie ❤️ I started excerising and I hike with my family (people hike a lot in Slovenia where I’m from, we have loads of hills and mountains ����) or do zumba at home or go for a run every day if I can and it feels so good ❤️ It is nice to see you talk so passionately about something you love doing ❤️

  • Thanks for sharing. I have been thinking about starting running for a few years now. Should finally go. But it is raining today…

  • Loved this video Katie! I’m a beginner runner and really find your tips so helpful! Just want to find my confidence to do a parkrun! Can’t wait for your future running videos. Would love to know your nutrition advice on the days that you run xxx

  • I’ve been using the Couch to 5k app, and its impressing me how much I can truly run. My friends weren’t kidding when they said it’s 99% mental once you get the form down.

  • Hi guys, what kind of timer app do you guys use for this run? I’m using tabata timer, but its not that flexible to suit the distance part

  • 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��

  • Can run a maximum of 1km in 6 minutes as of today. Following the plan from tomorrow onwards, going to keep updating every week or so!

  • Love this Katie, I’ve had the couch25k app downloaded for a couple of weeks now but keep putting off starting. My kids are on school holidays tomorrow but I think I’ll head to a local park, let my son take his scooter and my daughter and I (she has been wanting to do it with me) will get our first day out of the way. X

  • I am two weeks away from running the 5K milestone run. It’s been a great plan so far, thank you! However, during the last run 4X(1min walk, 7 min run) I started feeling some shin pain that went way in a few minutes but my left knee is starting to feel weak and is slightly painful. I have been icing it for the last two days and I think I am ready to take on the next session tomorrow. This led me to ask two questions
    a. If you start feeling pain after a session, do you recommend redoing the session or going back a lesson or two?
    b. Once I am done with 5K, I really don’t want to do the 10 K (as you can tell, I am nervous about the knee and have heard about many runners having knee problems). Is there a way to continue doing 5K but perhaps focusing on increasing the pace? The other advantage of doing 5K is that it all gets over in 30 minutes and that fits very well with my schedule.
    Thank you!

  • I did not understand week2 Sunday can you elaborate.
    Also provide us videos on strengthening and conditioning, work out and cool down.

  • Great video! I’m just venturing into the world of running and this has motivated me more. I can only run for about 20-25mins at the moment, but I will get to 5k eventually! Any tips you have will be greatly received! xx

  • 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

  • Glad you’re enjoying it!! You’re doing amazing well done!! I never knew about “gate”…how interesting…you’re making me wanna run!!

  • Week 5 Session 1&3 total time should be 32 mins.
    Week 7 Session 2 total time adds up to 64 mins.
    Week 7 Session 1&3 total time adds up to 99 mins.

    In week 7 according to the video you should do runs exceeding 10km even with low average pace of 8mins/km. In my opinion it is too much for a preparation to a 5km run. Jump in intensity comparing weeks 6 and 7 is really high. Since nobody of GTN answered to the previous comments about this I changed week 7 for myself to:
    W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
    W7S2 48mins: 6x(6J+2W)
    W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)

    This seems reasonable and the intensity increase is maintained accordingly to the previous weeks. What do you guys think?

  • Hahaha the part of “budgeting” calories was soo cute. I feel like I need to start running/exercising after watching this. You definitely make it feel possible to be more active as a mom. Thanks for the video.

  • It can take a minute to hurt yourself and a month (or more) to heal. The starting easy advice is often said, but rarely followed. Don’t worry about what passing motorists might think about your pace. It’s not a competition until it is.