Free Couch Potato to 5K Training Plan!

Brand New! Follow along with our completely free couch potato to 5K training plan. You can mark your progress, so next time you come back, you'll know exactly where you were. Check out our free couch to 5k program today!



Couch Potato to 5K RunnersA couch potato to 5K program is the perfect way for anyone to start running, even if they have never tried before.  Several free programs exist that can help you progress from being a couch potato to 5K (or any other distance you wish to accomplish).  In fact, some people enjoy running so much after they complete their first 5K, they go on to eventually complete marathons!  This of course takes many months of work, so don’t get too nervous by that thought – just think about the fact that in just a few short weeks you can be competing in your first race.

The gold standard, and original program that started it all is by Cool Running.  Their Couch to 5K program will have you racing in a 5k within just 9 weeks.  (With that said, we also think our Couch to 5K program is pretty great too!) The program works by having you alternate running with walking.  As the weeks go by, you slowly add more running, until you reach the 5K distance.  This gradual progression allows your body to adjust to the strain running might put on it.


One thing to keep in mind is that this program is not about having you complete the race quickly – it’s simply about having you run for 30-40 minutes at a pace that is comfortable to you.  The benefit to this is even if you feel you are slow, that’s no problem.  The couch potato to 5K programs work perfectly whether you can run a mile in six minutes, or in fifteen.


Again, it can’t be stressed enough that anyone can do this – even if you have never run a step in your life. Just follow along with the program consistently, and don’t overdo it, and before you know it, you’ll forget there was a day when you couldn’t run!


Have you used a couch to 5k program to lead you to success that we don’t list here? Have you successfully completed your first 5K recently? Let us know!

Everyone wants to find the silver bullet for success in tasks they take on, and the couch to 5K program is no different. Unfortunately, there is no magic formula or golden rule you can follow to ensure victory. With that said, there’s one trick you can use to boost your chances greatly, and that’s to recruit a training buddy or group to do the couch potato to 5K program with you.

Why should you want to train with a friend? The main reason is the motivation and peer pressure. We all know that if we have a job that no-one knows about except ourselves how easy it can be to make excuses, and find a way to delay or put off doing that job. However, if we have a friend who we’ve made plans for to do that job with, we’re a lot more motivated to do it. The Couch Potato to 5K program is the same way. Continue reading “Secret to success for Couch Potato to 5K Program” »

Listening to music while you run during a couch to 5K training program has multiple benefits. The right song can provide the perfect motivation to push through a tough spot towards the end of your run. It can also provide a welcome distraction and keep you from just thinking about exactly how far you have left to run.
Continue reading “Musical Motivation for Couch Potato to 5K” »

Barefoot running seems to have been getting a lot more attention in the media thanks to best selling books like “Born to Run”

The basic idea behind barefoot running is that traditional running shoes change your style of running significantly. As a result, you typically land on your heel when running and roll forward to your forefoot. Continue reading “Barefoot Running” »

Once you’ve decided to start running and follow along with a couch potato to 5k program, you need to pick where to run.

One easy solution, if you have access to a gym, is to use a treadmill. Using a treadmill, you can keep track of your time and distance without even needing a watch! Another benefit of a treadmill is Continue reading “Choosing a running route” »

If you are starting a couch to 5K program, and it is the first time you have ever run, there’s a good chance you might not have the one piece of equipment that is required: running shoes! When you buy your running shoes, you can’t get them simply on looks. Based on the structure of your foot, you are going to need a specific type of shoe. Below, we will detail the different types of foot structures and what they mean exactly! Continue reading “Picking out running shoes” »


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