Couch to 5K

Welcome to Couch to 5K

Want to get off the couch, become a runner, and finish a 5K? Your journey starts here.

10-Week Plan to Run 5K for Beginners

If you want to be able to run 3 miles without stopping, but a training plan sounds daunting, take heart. This step-by-step guide takes the guesswork out of running.

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Rookie Runners, Let's Get Started!

Learn how to train for your first 5K, search for a couch to 5K race, and meet Biggest Loser success story Jackie and Dan Evans.

  • Couch to 5K Training

    Our Couch to 5K training plans transform couch potatoes to 5K runners. Our articles written by running experts have enabled thousands of beginning runners to walk/run their way to their first 5K race. Start training

  • Find a Couch to 5K Race

    Target your Couch to 5K training by registering for your first 5K race. Find upcoming events near you

  • Couch to 5K Success Story

    Mother-son duo Jackie and Dan Evans prove that Couch to 5K training works. The former Biggest Loser contestants share how they lost a combined 225 pounds and developed a shared passion for running. More

Meet Couch to 5K Runners Jackie and Dan Evans

Watch how Jackie and Dan got active, and how you can, too.

Featured couch to 5k races

Check out these popular 5K races or find an upcoming race near you or around the globe.

Join the Couch to 5K Community

Share your training and racing experiences, ask questions, and connect with other C25K runners on the C25K Facebook page.

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