{"id":894,"date":"2019-03-22T12:58:43","date_gmt":"2019-03-22T12:58:43","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/03\/22\/2019-3-22-7-things-you-need-to-know-about-couch-to-5k-before-you-start-running\/"},"modified":"2022-04-30T18:28:02","modified_gmt":"2022-04-30T17:28:02","slug":"couch-to-5k-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/couch-to-5k-training-plan\/","title":{"rendered":"Couch to 5k training plan: 7 essential things you need to know"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style><p class=\"\" style=\"white-space: pre-wrap;\">For many runners, the Couch to 5k training plan is their first experience of running. It offers a fun and easy way in which to take up running and develop a life-long love of it.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Couch to 5k is not about being fast or being able to run for miles and miles without stopping.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The beauty of it is that is combines both walking and running and offers new runners simple ways to become a better and stronger runner.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Many runners think they need to be able to run for miles when they first take up running which simply isn&rsquo;t true.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">In fact, it&rsquo;s normal when you first start out to walk more than run as you build up your speed, endurance and stamina.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">In this blog post, I&rsquo;d like to cover some common questions about the Couch to 5k programme and offer tips and advice for running your first Couch to 5k.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">If you&rsquo;ve been meaning to do it for a while, or you simply want to get more running experience under your belt, the Couch to 5k training plan is a great place to start.<\/p>\n<p>Here are 7 essential things you need to know about the Couch to 5k training plan.<\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4063 size-large\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-683x1024.png\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" class=\"alignnone wp-image-4063 size-large eager-load\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/22.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/p>\n<h2>7 essential things you need to know about the Couch to 5k training plan<\/h2>\n<h2 style=\"white-space: pre-wrap;\">Why is the Couch to 5k training plan so popular?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">The Couch to 5k plan is one of the most popular running programmes, and for good reason: it offers a fun, flexible and accessible way to get into running.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">It&rsquo;s perfect for <a href=\"https:\/\/www.runwithcaroline.com\/a-beginners-guide-to-running\/\">beginner runners<\/a> and people with little or no experience of running as it involves weekly sets of walking and running.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">This is normally over a 6, 9 or 12 week period depending on the training plan and fitness levels of the runner.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The key to Couch to 5k&rsquo;s success is in its simplicity. Running doesn&rsquo;t have to be complicated.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Through the Couch to 5k&rsquo;s easy to follow weekly planned workouts you&rsquo;ll be up and running in no time.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The fact that Couch to 5k is free to do and sets out an obtainable goal (3.1 miles) are also a major selling point of the programme.<\/p>\n<h2 style=\"white-space: pre-wrap;\">How long does Couch to 5k typically last?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">The Couch to 5k training plan is normally spread across a 6, 9 or 12 week period.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The shorter the plan, the more demanding it will be so it&rsquo;s good to choose a plan that matches your running experience, fitness levels and personal <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\">running goals<\/a>.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Each week you are given 2-3 workouts which are spread across the week. You normally get a rest day in between each workout so it doesn&rsquo;t become too demanding on your body.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Each workout lasts between 20-45 minutes so they aren&rsquo;t too strenuous and you can fit them easily around work and other things.<\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4064 size-large\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-683x1024.png\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4064 size-large lazyload\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-683x1024.png.webp\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/23.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/p>\n<h2 style=\"white-space: pre-wrap;\">What does the Couch to 5k training plan involve?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">The Couch to 5k programme involves weekly sets of walking and running to time, not distance.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">In week 1, you can expect to walk between 1-2 minutes and run between 1-2 minutes depending on the length of the plan. As the weeks progress, you slowly build up the time in which you walk and run.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">This helps you build up your speed and stamina so you can run for longer without walking or stopping.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Couch to 5k uses the popular concept of <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\">interval training<\/a>. Interval training is moving at different speeds in a session. By varying your speed your body is forced to adapt to various levels of activity which in turns makes you a better and stronger runner.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Instead of just sticking to a constant speed, Couch to 5k allows you to get better prepared for a race.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The training plan mixes things up on a weekly basis and better prepares your body for the 5k distance.<\/p>\n<h2 style=\"white-space: pre-wrap;\">How fit do I need to be to do Couch to 5k?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">One of the reasons Couch to 5k is so popular is because you don&rsquo;t need to be an experienced runner or fitness fanatic to complete it.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Saying that, as with any form of exercise, you need a certain amount of aerobic fitness to get you started.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">You should be able to walk for at least 15-20 minutes non-stop without getting out of breath before you start the programme.<\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4065 size-large\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-683x1024.png\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4065 size-large lazyload\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-683x1024.png.webp\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/24.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/p>\n<h2 style=\"white-space: pre-wrap;\">Will Couch to 5k help me develop a love of running?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">With a Couch to 5k you train on a weekly basis and get to see your progress and feel a sense of accomplishment.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Many runners who complete the Couch to 5k training plan go onto to complete <a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\">Parkrun<\/a> and other organised 5k races, like Race for Life.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">I know many runners who had never ran 100 metres before completing Couch to 5k, now they run regularly and attend running groups each week.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Whether or not you continue running once you complete Couch to 5k is completely up to you and your own personal preferences.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">Joining a running group is a great way to keep the momentum going once the programme has finished.<\/p>\n<p>Check out my post on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-do-after-couch-to-5k\/\">what to do after Couch to 5k<\/a> for more tips and advice on where to go next in your running journey.<\/p>\n<h2 style=\"white-space: pre-wrap;\">Will Couch to 5k help me lose weight?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">There are many factors that need to be considered when trying to lose weight.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">If you stick to the programme and complete it but continue to have a poor diet. For example, this will affect the amount of weight you are able to lose across the 6, 9 or 12 week period.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">In other words, you can&rsquo;t lose weight with exercise alone.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">The key is to combine it with a healthy and balanced diet and other forms of movement like strength training in order to get the most benefit.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">A healthy diet, in particular, will give you the energy your body needs to complete the programme and set you up for longer term success.<\/p>\n<p>If you&rsquo;d like to learn about how to lose weight whilst running, check out my post on <a href=\"https:\/\/www.runwithcaroline.com\/blog-\/2020\/01\/02\/running-for-weight-loss\/\">running for weight loss<\/a>.<\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4066 size-large\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-683x1024.png\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4066 size-large lazyload\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-683x1024.png.webp\" alt=\"couch to 5k training plan\" width=\"683\" height=\"1024\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/25-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/p>\n<h2 style=\"white-space: pre-wrap;\">How do I start the Couch to 5k training plan?<\/h2>\n<p class=\"\" style=\"white-space: pre-wrap;\">A good starting point is to download a Couch to 5k training plan. The following websites offer simple plans to get you going:<\/p>\n<ul data-rte-list=\"default\">\n<li>\n<p class=\"\" style=\"white-space: pre-wrap;\"><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/couch-to-5k-week-by-week\/\" target=\"_blank\" rel=\"noopener noreferrer\">NHS 9-week Couch to 5k plan<\/a> &ndash; this is one of my favourite plans as it&rsquo;s so simple. The NHS also offer a really handy Couch to 5k app which you can download from the app store which I highly recommend.<\/p>\n<\/li>\n<li>\n<p class=\"\" style=\"white-space: pre-wrap;\"><a href=\"https:\/\/www.runnersworld.com\/uk\/training\/5km\/a760067\/six-week-beginner-5k-schedule\/\" target=\"_blank\" rel=\"noopener noreferrer\">Runner&rsquo;s World 6 week Couch to 5k plan<\/a> &ndash; this plan is slightly more intensive and is aimed at people with a bit more experience of running.<\/p>\n<\/li>\n<li>\n<p class=\"\" style=\"white-space: pre-wrap;\"><a href=\"https:\/\/www.c25k.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">C25K 9-week Couch to 5k plan<\/a> &ndash; this website offers a variety of plans in many different languages. There are also links here to some good Couch to 5k podcasts to help keep you motivated.<\/p>\n<\/li>\n<\/ul>\n<p class=\"\" style=\"white-space: pre-wrap;\">If you struggle to motivate yourself to go for a run, then I recommend you run with a friend or join a running group to keep you accountable for your runs.<\/p>\n<p class=\"\" style=\"white-space: pre-wrap;\">You can find running groups near you by searching for them on <a href=\"https:\/\/runtogether.co.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">RunTogether<\/a>, <a href=\"https:\/\/www.meetup.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MeetUp<\/a> and Facebook.<\/p>\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n          summary-item-has-tags\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>For many runners, the Couch to 5k training plan is their first experience of running. It offers a fun and easy way in which to take up running and develop a life-long love of it. Couch to 5k is not about being fast or being able to run for miles and miles without stopping. The &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76,182],"tags":[75,128,43,70,69],"mv":{"thumbnail_id":2363,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/3-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/894"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=894"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/894\/revisions"}],"predecessor-version":[{"id":7333,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/894\/revisions\/7333"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2363"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}