Couch to 5K (C25K)
The classic beginner running program that actually works
Couch to 5K is a 9-week program designed to take complete beginners from zero running to completing a 5K (3.1 miles). It has helped millions start their running journey.
How It Works
- 3 workouts per week
- Alternates walking and running intervals
- Gradually increases running time
- Many free apps available (C25K, NHS Couch to 5K)
Why It Works
The gradual progression prevents injury and burnout. You build fitness without overwhelming yourself.
Our Take
If you have never run before or are returning after a long break, this is THE program to follow.
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