Is Couch To 5k A Good Way To Start Running?

Couch to 5km is one of the most popular ways to begin running, or to return to running after an extended break. It guides you through three runs per week, for nine weeks, and will lead you towards running for 30 minutes continuously.

But is Couch to 5k a good way to start running? What are the pros and cons of Couch to 5k? 

WHAT IS COUCH TO 5K

Couch to 5k is a structured training programme that guides runners towards their first continuous 5k run. You follow the programme through an app on your phone. 

It’s aimed at people who are new to running, or returning after an extended break. The programme is structured around a mix of running and walking, and the run distances get progressively longer until you run for 30 minutes continuously. 

HOW DOES COUCH TO 5K WORK?

The first week of Couch to 5k involves a brisk walk to warm up, then running for one minute followed by 90 seconds of walking, repeating eight times. 

As the weeks progress, the runs get longer but they are still alternated with walks, until in the final few weeks when you’ll be running 20-30 minutes continuously. 

A walk-run approach like this is a great way to gradually increase the amount you can run, while the app encourages you to be consistent with your running.

DO YOU RUN 5K AT THE END OF COUCH TO 5K?

The final run of a C25K programme is 30 minutes long. Most new runners won’t run 5k within 30 minutes, but you’ll have the consistent foundation of weeks of training to help you reach that goal. 

To help you, it can be a good idea to sign up for a run or race, plan to attend a Parkrun, or organise your own 5k so that you can officially complete the distance. 

CAN ANYONE DO COUCH TO 5K?

Yes, Couch to 5k can work for any runner. It’s a good option for someone who has never run before, and also for someone returning to running after an extended break. 

C25K will feel challenging for many runners, and you may want to repeat runs until you feel confident in progressing. 

WHAT ARE THE PROS & CONS OF COUCH TO 5K?

PROS OF COUCH TO 5K:

• It’s a structured approach to begin running, with an app guiding you through each run, and that’s really helpful to motivate new runners
• It encourages consistency and helps you create a habit of running three times per week
• It gradually builds up the amount that you run, so that you don’t do too much, too soon
• You can take your own time and repeat weeks if you feel more comfortable doing that
• It’s a free app and you can choose the voice which guides you and encourages you as you run 

CONS OF COUCH TO 5K: 

• The final run on the C25K app is 30 minutes, and most runners won’t complete their 5k in that time, so they need to do it separately from the app
• It doesn’t give you an idea of the pace you should be running, so runners may go too fast which will lead to them struggling with the programme
• There’s a big jump on week five (from 2 x 8 minutes to 20 minutes continuous) which can feel intimidating or challenging
• There’s no focus on anything around the running, like stretching and strength training
• Some runners stop once they complete the C25K, so you need to be motivated to continue on your own – or find a different training app or partner to help you continue running

TOP TIPS FOR COUCH TO 5K

• Take the runs easy – you shouldn’t be doing the runs at a fast pace. Even though the first weeks only have you running for one or two minutes at a time, you should be jogging, not sprinting
• Don’t panic if it gets difficult. You can take as long as you need in a C25K programme, and you can repeat a week, or return to a previous week, if you start to find the programme too challenging
• If one minute of running feels hard to begin, then split them into 30 seconds jogging and 30 seconds brisk walking
• Week five has a 20-minute continuous run. While this might seem like a big jump from previous weeks, keep a positive mindset because the runs you’ve already done are great preparation for this week
• Book a 5k run, or plan to attend a Parkrun, as a way to complete your full 5k and celebrate finishing the C25K programme
• If you feel some aches or niggles which get worse when you run, or don’t get better on your days off, then take some extra recovery time

ARE THERE ALTERNATIVES TO COUCH TO 5K?

We use Runna at The Running Channel, and they have great ‘new to running’ and ‘return to running’ options which can guide you through all the runs and up to 5k, and then beyond. They are really well structured, can be personalised based on your schedule, and they can be adapted if you find it too challenging.

Another popular option is None to Run, or Bupa’s Walk to Run which both takes you to running for 25 minutes continuously.

WHAT’S NEXT AFTER COUCH TO 5K?

The hardest part for many new runners is getting started and being consistent, and you’ve already overcome that challenge by completing Couch to 5k, now hopefully this isn’t the end of your running journey, and you want to continue to run after you reach 5k.

Lots of runners find that 5k is a good distance which they can take on regularly, and they are happy to continue running regular 5k runs without any goals to run further. 

Other runners use C25K as a way of progressing towards a 10k. 

Wherever it takes you, we hope that you carry on running. 

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Have you done Couch to 5k or an alternative programme to help you begin running? 

Photo by Arek Adeoye on Unsplash