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.