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home > training > c25k: couch to 5k

The Couch-to-5K ® Running Plan

Get off the couch and onto the road with our Couch-to-5K program for beginners.

  
The Couch-to-5K ® Running Plan

Our beginner's running schedule has helped thousands of new runners get started.
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How to Organize Your Own 5k Race  

By Josh Clark

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
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5K “How To” Get Started

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9 Mistakes to Avoid in Your First 5K9 Mistakes to Avoid in Your First 5K
If you're running your first 5K this fall, here's 9 mistakes to avoid to run your best and cross the finish line feeling great. ACTIVE.com

10 Newbie Questions Answered10 Newbie Questions Answered
As a new runner you have a lot of questions: How do I get faster? How do I run safely in the heat? Get all the answers in this infographic. ACTIVE.com

Expert Advice for BeginnersExpert Advice for Beginners
To succeed, you must follow a sensible training plan. Here, you'll find such a plan, plus information to help you get and stay motivated. ACTIVE.com

Best 5K Race-Week WorkoutBest 5K Race-Week Workout
You're one week away from a 5K, and it's your goal to run the best time you can. Complete this workout during race week to prime your body to race well. ACTIVE.com

6-Week 5K Plan With a Music Mix6-Week 5K Plan With a Music Mix
Let music be the motivation that keeps you running. Follow this training plan and custom mix from RockMyRun to prepare for your next 5K. ACTIVE.com

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