Major life changes can be daunting. After all, they usually involve switching up the routines you’re comfortable and familiar with. While difficult, these changes can help you transform into a better version of yourself. If you’re determined to achieve your goals, you’ll probably start by forming a plan. Thankfully for beginners in the running world, there’s an established regimen out there to jump-start your journey. Even if you’ve never been much of a runner, you’ve probably heard about this training program before. It’s called the Couch to 5K (C25K) plan. Here’s what you should know about it, from what it entails to helpful resources.
The Couch to 5K plan
In 1996, amateur runner Josh Clark created the Couch to 5K plan. He formed the training regimen with his mother in mind. When Clark began his personal running journey, he found the process difficult, painful, and often boring. He didn’t want that to be the case for his mom. Enter C25K.
Sources such as the National Health Service describe the regimen as “a running plan for absolute beginners.” The plan runs for nine weeks and changes as you gain experience. At the start, you’ll run three times a week, alternating between jogging and walking. A day of rest comes after each workout day.
As Clark explains, the C25K design focuses on elements like eliminating pain, welcoming newcomers, and delivering early victories. “If you feel like you’re kicking ass from the start, you’ll be eager to continue. Otherwise, you’ll decide that you suck, the program sucks, or both,” Clark writes.
Couch to 5K apps and resources
Ready to start your C25K adventure? Great! There are tons of resources out there to guide you. If you want to keep things simple, check out the Couch to 5K app. It’s available on Android and iOS, helps track your runs, and features an easy-to-follow training plan. Not into apps? Try printing out the old-school C25K schedule here. While many websites offer their own take on this classic training program, these two resources are classics that beginners can prioritize to keep from feeling overwhelmed.
If these options aren’t for you, don’t despair. Alternatives to the Couch to 5K app include popular picks like Nike Run Club and the Zen Labs C25K app. Beginners can also find support and ask questions in Reddit’s C25K community.