Does Couch to 5k Running Plan Actually Works?

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Are you sick and tired of being sitting on the couch and get your body shape like a bean bag? You need something interesting and a healthy way to restart your lifestyle. Then this couch to 5k plan will help you in doing that.

This running plan is for the lazy and for the one who looking to where to start from?

In this post, I’m gonna cover all the point, whether you should follow this couch to 5k plan? 

Will this C25k plan will help you to lose weight?

And all other necessary things you should focus on while going with this plan.

So, without any further ado, let’s dive in

What Is Couch To 5k Plan?

Couch to 5k plan

The couch to 5k plan is a special running program that is made by Josh Clark.

The idea behind making this program was to make people get from their couch to run on streets or anywhere else.

Just to get in the running.

5k mark is not the big deal, but if you never been to running such a big distance

Then, this running plan is for you.

The best part of this couch to 5k running plan is that it does not include just the running session

But instead, include the stop and go method.

Which is also known as interval training.

In simple terms, it includes both running and walking.

This habit will make you like running more and this will also improve your overall strength.

Now, originally this program was made to get you in running and cover that nice and easy 5k distance in 9 weeks.

But that totally depends upon you. You can complete this program in 4, 6 or 8 weeks also.

Below, I’m just giving my personal running program which can help you to run your first 5k in a matter of no time.

So let’s just check out

Couch to 5k Plan

This is the my personal way to start 5k when you don’t exercise for a long time or you are newbie

Day 1: Walk for 2 minutes and then run for 30 seconds.

Repeat this 5 times.

Day 2:  Walk for 2 minutes and then run for 45 seconds

Repeat this 5 times.

Day 3: Walk for 1 minute and then run for 1 minute

Repeat this 4 times.

Day 4: Walk for 1 minute and then for 1.5 minutes

Repeat this 4 times.

Day 5: Rest Day

You can still go for a walk (optional)

Day 6: Rest Day

Day 7: Run or Walk for 1 mile.

Don’t take any rest in between

Day 8: Walk for 2 minutes

Repeat this 3 times.

Day 9: Run or Walk for 1.5 miles.

Day 10: Run for 2 minutes

Repeat this 3 times.

Day 11: Rest Day

You can still go for a walk on either of the day (optional)

Day 12: Rest Day

Don’t just relax fully, try to do something useful

Day 13: Run for 1 mile

Day 14: Walk for 1 minute and then run for 1.5 minute

Repeat this 3 times.

Day 15: Walk for 30 seconds and then run for 1 minute

Repeat this 3 times.

Day 16: Run 2 miles

Enjoy your running session, don’t make yourself exhausted.

Day 17: Rest Day

Have fun and do some massage to your legs.

Day 18: Rest Day

Day 19: Walk for 30 seconds and then run for 1 minute

Repeat this 3 times.

Day 20: Run 2 miles

This are final days, you need to geared up

Day 21: Run 1.5 miles

You can divide into two sessions, 1mile + 0.5 mile by taking rest in between.

Day 22: Walk for 1 minute and then run for 2 minutes

Repeat this 3 times.

Day 23: Rest Day

Take a chill pill and relax.

Day 24: Rest Day

Day 25: Run 2 miles

No rest in between.

Day 26: Walk for 30 seconds and then run for 30 seconds

Repeat this 6 times.

Day 27: Walk for 45 seconds and then run for 45 seconds

Repeat this 6 times.

Day 28: Run for 2.5 miles

Without taking any rest

Day 29: Rest Day

Treat your body something, you have done it great.

Day 30: Rest Day

Couch to 5k running plan

That’s cover the basic running program.

I know it’s not the hardcore program

But I made this, especially for beginners.

This running program, will help you to cover your first 5k and this will help you to develop a running habit.

I know you still got many questions to ask in this couch to 5k plan 

Let’s have some

Common queries about this 5k running plan

Is this a 5k plan for beginners?

Couch to 5k training plan

Yes, of course.

This running plan is completely for beginners.

As the name suggests- ‘Couch to 5k plan

which helps the beginners to get their first 5k very easily.

Are you still in your walking phase?

Don’t worry, this plan will help you to go from walker to runner in no time.

How long does it take to go from couch to 5k?

Well, as I told you the original plan was made to cover 5k in 9 weeks.

But this, totally up to you and your adaptability to running.

The more you like running, it will be easier for you to cover 5k faster.

The running plan which I have shared with you only sums up in 30 days.

Now, for all this program might not easy and this might increase your timing to cover your first 5k.

Ideally, you should complete this running plan in between 6-9 weeks.

How fit enough should I be to start this 5k plan?

Fat to fit program for men

Really do you want to be fit?

No, buddy

Infact, running does not require any experience or high skills to start the things off with.

Find yourself a group of people who will accompain you with this plan.

This will give you support and you will not get bored with this.

Will this 5k training plan help me in losing weight?

Weight loss scale

If you are new to health and fitness, then you might have heard this many times.

There is not a single factor that contributes to weight loss.

But there are many.

According to me, the one which really matters is to be in a Calorie deficit.

Remember, Nutrition is king.

Yes, definitely this couch to 5k plan will help you in burning more calories.

But in order to weight, you need to combine both exercise and diet in equal proportions to get the maximum results.

How to start a 5k plan?

As a beginner, you can just follow any 5k plan which you find easy to follow it.

But the original 5k plan is a very long week program, which you find it on the Couch to 5k app.

But if you want different variations in your 5k training plan, you can simply just check the below helpful resource

If you find it difficult to start the program, don’t search anywhere just begin our 30 days beginners running challenge.

Health benefits of running:

Below is the image which says it all, I have given the benefits in a nutshell.

Running benefits

More detailed information, check out

Running benefits that will amaze you

5k Running Tips You Should Follow Right Away

1.  Find a partner, which will help you to keep going and your partner will act as a supporting model.

By having a partner, you both can enjoy each other’s company and you can cross-check the performance.

And you won’t give any reason to skip the plan.

2. Don’t make a long run at very of your training plan. This will exhaust you so bad.

And, probably you will lose motivation to continue the plan.

So in general, take the baby steps. Start with a normal walk or jog.

3. Do some strength training this will help you to feel stronger, build some muscle and lose fat.

By doing strength training 2 times a week, will improve your performance and you will have less injury.

4. Don’t worry about the timing at the beginning.

Even if you feel that you have given very less amount of time in one session.


Don’t worry. Just keep going.

That’s it from the post.

I hope you know what you will get by starting the couch to 5k plan.

Always remember, the result might vary from one individual to another.

This couch to 5k plan will surely develop you a habit and will make you fall in with running.

Couch to 5k training plan

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