Couch to 5k (C25K)
The Couch to 5K running program is an extremely popular plan designed to get new runners from the couch to running 3 miles in two months. Created by Josh Clark, it focuses on easing you into running. Don't skip ahead in the program and feel free to repeat weeks if needed.
Each session will last between 20 and 30 minutes. Be sure to space out the sessions so there's at least a day in between each one. Don't focus on running fast, simply try to run at a sustainable pace. You'll progress by adding time or distance rather than speed.
Weeks 1-3: Walking & Running
Weeks 1-3 consist of more walking than running. This gets you accustomed to running without doing too much all at once.
Weeks 4-6: Running & Walking
In weeks 4-6, you'll transition to do more running than walking as the running intervals get longer and the walking rest times get shorter.
Weeks 7-9: Running
In weeks 7-9, you'll no longer have walking rest periods during your run. Try to complete each run with no walking.
