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Where to Start: From Couch to 5K in 8 Weeks

Often when folks start a new training regimen they go all out and often go too far. In pain, wondering why they ever tried to exercise, they quickly abandon their wonderful resolution to workout regularly. This is the exact reason that Cool Running created The Couch to 5K running schedule.

The program eases you into running 3 miles by combining walking and running together. Over the course of 8 weeks you increase your running time and eventually run for 30 minutes straight - about the time it takes to run a 5K. It is a great way to start running and the schedule has you running only 3 times a week - so easy to fit into any busy life.

Check it out and try the program - chances are you will get hooked on running. My only caution is 5Ks are considered a "gateway" race to marathons and triathlons.

Join The Conversation
hannahsnow hannahsnow 9 years
Thanks Chameleon. I'll def. try it.
chameleon7 chameleon7 9 years
There is a podcast version of the couch to 5k plan. This one guy went and took the plan and added [techo] music to it and also cues on when to start and stop. You can find it in itunes under podcast for runners or also here: .
almostloli almostloli 9 years
i might try it :D
jenrawlings jenrawlings 10 years
I went to the Cool Runnings site from an article a little over 8 weeks ago. I just got home from running my first 5K ever, 32:45. I was not a runner before at all, in fact the thought made me sick. Through doing the program I am now a runner. I love it. If I can do it, anyone can do it.
akosijen akosijen 10 years
i was just thinking about hwo i never work out anymore, but i reallllyyy didn't want to run. but this sounds really fun! i'm excited to try this out!
krisua krisua 10 years
FitSugar, I think you are doing a wonderful job here, helping people to get their backsides off the couch. Your The Great Enlightener...
vpp917 vpp917 10 years
i always wanted to become an active runner.. i'm definately gonng try this out.. thanks vEeEe `=P
BeeMoney BeeMoney 10 years
I exercise on the treadmill because it is dark when I get off work. I don't run fast so I stay right in the middle to bottom 1/4 of the fat burn speed for the running and in the very bottom of fat burn for the interval walking. My treadmill doesn't show the actual speed (it is a cheapo)!
rubialala rubialala 10 years
This is great, I think I might try it!
tra tra 10 years
Since getting my treadmill I've become an addict. I'm definitely going to try this regimen.
AshleySunshine AshleySunshine 10 years
I did this and it's a great program. I was not working out at all when I started this so I took it a little slower repeating weeks if I didn't feel ready to go to the next level. I would say within 3 months I was there. Plus, I lost about 25 pounds in the proccess.
leela2 leela2 10 years
If you are using a treadmill which speeds, miles per hour would you use?
chrawi chrawi 10 years
When I clicked on the "Couch to 5K" link, the page said file not found. Tried the Cool Running link - and didn't see the article listed anywhere.....Help!!!!
BeeMoney BeeMoney 10 years
I'm doing this and I can't wait to get to the end...I think I will be really happy with myself!!!
Mme-Hart Mme-Hart 10 years
I Looooooooove the articles on Cool Running. I have a girlfriend who used this 8week programme and she's now a dedicated 5-7km runner everyday! :D
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