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Couch to 5K Running Program

fitness · medium · 30 minutes, 3x per week for 9 weeks

What is Couch to 5K Running Program?

The most successful beginner running program ever created. Takes you from zero running to running 5K (3.1 miles) non-stop in 8-9 weeks using a walk/run interval approach. Over 5 million people have used this program to become runners.

Is there evidence for it?

EVIDENCEstrong

How do you do Couch to 5K Running Program?

  1. 1.Week 1-2: alternate 60 seconds of jogging with 90 seconds of walking for 20-30 minutes, 3x per week
  2. 2.Week 3-4: extend jog intervals to 90 seconds, then 3 minutes, with 90-second walks between
  3. 3.Week 5-6: mix in longer jog intervals (5 minutes, 8 minutes) with shorter walks. By Week 5, you'll jog for 20 minutes straight
  4. 4.Week 7-9: extend continuous running to 25, 28, then 30 minutes. At 30 minutes of continuous running, you can complete a 5K
  5. 5.Key rules: go SLOW (you should be able to talk while running), rest days are non-negotiable (run 3x/week, rest 4), and don't skip weeks even if it feels easy

How long does it take?

30 minutes, 3x per week for 9 weeks.

Is it hard to start?

medium.

Source: Josh Clark (C25K, 1996), endorsed by NHS, Mayo Clinic, and major running organizations
fitness · energy · weight · health · habits · motivation
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