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Couch to 5K
Preparing for Your First 5K
Does the thought of starting and finishing a 5K seem overwhelming to you? Do you feel like there’s just no way you could ever do it? You’re not alone!
In 1996 a man named Josh Clark created the Couch to 5K (C25K) running plan to help non-runners prepare for and complete a 5K by using run/walk intervals 3 times a week for 9 weeks. Since then, thousands of runners have used his plan to prepare for a 5K.
The Couch to 5K plan has seen years of success and has been adapted by many individuals and athletic companies. The plans vary in length from 6-9 weeks and focus on preparing beginners for an enjoyable, pain-free race.
We’ve compiled a list of Couch to 5K plans and apps for you to explore. But before jumping in to a plan, we strongly advise you to consult with your healthcare provider. Remember, your safety is your number one priority. Please ensure you have your doctor’s clearance before you start with the Couch to 5K program.
Running Plans
couch25k.com (9 weeks)
NHS (UK) (9 weeks)
Nike (8 weeks)
Strava (8 weeks)
Mayo Clinic (7 weeks)
New Balance (6 weeks)
Hoka (6 weeks)
Runner’s World (6 weeks)
Apps
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