It’s Never Too Late. Run Your First 5K.

About Couch to 5K

- Easy to install app
- Simple to follow workouts with detailed instruction and videos
- Quick and effective workouts - only 15 minutes to 60 minutes needed
- Beginner friendly. Each exercise can be scaled to be easy or challenging.
- Joint friendly. Low impact warm ups, strength training workouts, and cool downs, along with progressive increase in volume make this workout perfect for those with joint pain.
- Comfy running shoes
- Yoga mat
  That’s it!
If you complete the entire program and are not in love with your results, you will get your money back, no questions asked!

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Get Stronger Every Week. Complete a 5k by Summer!

Sample Workout

Each workout is carefully crafted keeping injury prevention in mind. A thorough warm up precedes each workout to ensure maximum efficiency with each stride. A relaxing cool down prevents any injuries during the program. This workout comes from the first week of the program. Every week, you will progress until you are able to run or walk a 5k. Below you will find a sample of week one

Warm Up

The warm up is the most important part of any exercise routine, specifically for those who are injury prone.

A good warm up can prevent injuries, prime the muscles, and increase the effectiveness of the workout. A thorough warmup ensure maximum efficiency with each stride. Here is a sample warm up of what you may find in the program.

Cool Down

A relaxing cool down prevents injuries during the program.

Every cool down involved static stretches designed to lower your heart rate, prevent soreness, and improve flexibility. This is the perfect finisher to a challenging workout.

Workout

Each workout is carefully crafted keeping injury prevention in mind.

This is a sample running or walking workout and strength training workout from the first week of the program. Every week includes at least one body weight strength training workout to support your running/walking fitness. This workout comes from the first week of the program. Every week, you will progress until you are able to run or walk a 5k.