Training

Couch to 5K Training Basics

Take the first steps toward training for a 5K with these easy-to-follow running plans for beginners.

How to Run Your Best 5K Ever

Whether it's your first or your tenth 5K, why not make it your best race yet? Read on for everything you need to know about training, fueling, and running right in this ultimate training guide.

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Explore our Training Plans

Transform from a couch potato to 5K finisher in 9 to 12 weeks.

  • Couch to 5K Training Plan

    Our Couch to 5K training transitions couch potatoes to 5K runners in just nine weeks.

  • WINNER

    Couch to 5K Mobile App

    WINNER of the 2012 Appy Award for best Healthcare & Fitness App! Available for iPhone & Android.

    Download Now

  • 5K Run-Walk Training Plan

    by Active Expert Jenny Hadfield

    This 10-week program combines running and walking to transform non-runners into 5K finishers.

  • Couch to Marathon

    by Active Expert Patrick McCrann

    Want to venture into distance running? This free 24-week plan builds your fitness slowly so you can cover the marathon distance.

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.