Couch to 5K Training Guide

Start Running with Couch to 5K

Run your very first 5K with our Couch to 5K training plan made just for beginners. Find beginner running tips, workouts, advice and more. Our Couch to 5K plan has helped many successfully complete their first 5K and experience the joy of running.


couch to 5k running Articles

3 Workouts to Increase VO2 Max
By Jason Karp, Ph.D.

Increase your heart's ability to pump blood and oxygen to your muscles and your fitness will improve. Try these three long intervals designed to incre

3 Ways to Conquer IT Band Pain
By Caitlin Chock

Get on top of IT band pain as soon as you feel it. These easy at-home remedies can help you avoid a more serious injury.

How Often Should Beginners Run?
By Karen Janos

There is always a balance between how much you should run and how much you should rest. Find out how much you need as a beginner.

5K Training Tips for Beginners
By Tyler Pake

If you're training for a 5K for the first time, or the first time in a long time, these five tips will put you on the right track to cross the finish