Couch to 5K / Beginner Running

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A community for anything related to the Couch to 5k running programs & beginner running in general.

What is Couch 2 5k?

The official plan consists of ever-increasing intervals of running, interspersed with fast walking. It also relies on rest days to allow your body to build strength. The official plan takes 9 weeks in total to get you from absolutely no running ability, to running 5K non-stop. Other similar plans are available that may take a longer or shorter time to complete.

The C25K Running Plan

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founded 1 year ago

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Six weeks is all it takes: follow our couch to 5K plan and start your new running habit today (www.runnersworld.com)

submitted 1 year ago by [email protected] to c/[email protected]

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Want to run a 5K, but not quite sure where to begin? Whether you're returning to running from injury, or starting from scratch, you’ve come to the right place. Follow our beginner’s training plan below to help build your fitness, taking you from couch to 5K in just six weeks.

This training plan gradually increases the volume during this period, starting with a series of short run-walk intervals.

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[–] [email protected] 2 points 1 year ago (1 children)

Indeed. I'm almost finished doing C25K again due to a huge gap in my running. As I'm from the UK, I use the NHS/BBC app and the course takes 9 weeks.

[–] [email protected] 2 points 1 year ago

I'm a fan of the 9 week duration, better to spread your effort out when you are a beginner or returning.