< shift/library / fitness

Couch to 5K (C25K)

fitness · easy · 1.5 hours/week (3 x 30-minute sessions)

What is Couch to 5K (C25K)?

Structured 9-week running program that takes complete beginners from zero to running 5K continuously using progressive walk/run intervals. Backed by the UK National Health Service and used by over 110,000 runners.

Is there evidence for it?

EVIDENCEstrong

How do you do Couch to 5K (C25K)?

  1. 1.Run 3 times per week on non-consecutive days (e.g., Mon/Wed/Fri) — rest days are essential
  2. 2.Week 1: alternate 60 seconds running with 90 seconds walking for 20 minutes total
  3. 3.Follow the progressive plan: each week increases running intervals and decreases walking intervals
  4. 4.Focus on time, not speed or distance — run at a conversational pace (you should be able to talk)
  5. 5.By week 8-9, you'll be running 30 minutes continuously; register for a local 5K race for motivation

How long does it take?

1.5 hours/week (3 x 30-minute sessions).

Is it hard to start?

easy.

Source: Josh Clark (creator, 1996); UK NHS official C25K program; widely validated in public health settings
running · beginner · cardio · progressive · endurance
> find what fits you

Related in fitness

Boxing or Muay Thai (Striking Practice)Structured striking training with pad work and, eventually, controlled sparring. Distinct from grappling in...Primal Movement Training (MovNat / Ido Portal Method)Natural movement training that restores ancestral movement patterns humans evolved to perform: crawling...Menstrual Cycle-Aware TrainingWomen's hormones change training capacity throughout the month. Training WITH your cycle instead of against...Tim Ferriss Minimum Effective Dose TrainingThe smallest dose of exercise that produces the desired result. Ferriss proved you can build significant...Zone 2 Cardio TrainingLow-intensity steady-state cardio performed at 60-70% max heart rate where you can hold a conversation...Nasal Breathing During Exercise (Maffetone Method)Training exclusively through the nose at or below the Maximum Aerobic Function (MAF) heart rate to build...

> everything in fitness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.