Plan Your 5K
Pick a start date and your preferred plan length to discover your finish line.
What is the Couch to 5K program?
Couch to 5K (C25K) is a beginner-friendly running plan developed by Josh Clark in 1996. It takes absolute beginners who are currently inactive (on the couch) to running a 5-kilometer (3.1 miles) race over the span of 9 weeks.
How does C25K work?
The program utilizes the walk-run method. During your first week, you might jog for only 60 seconds followed by 90 seconds of walking. By the end of the program, those running intervals gradually increase until you are running for 30 uninterrupted minutes.
Choosing a plan length
- 9 Weeks (Standard): The best choice for most people. Follows the original pacing.
- 6 Weeks (Aggressive): Ideal if you already have a moderate level of cardiovascular fitness or engage in other sports.
- 12 Weeks (Gentle): Perfect for those returning from injury, or for older adults who want to protect their joints.