TheCouch to 5K programhas gotten tons of people started with running.
But the plan also has its drawbacks, and its not the only way tobecome a runner.
What is Couch to 5K?
There’s also awritten version here.
Basically, there are nine weeks of walk-run workouts.
The run segments get longer every week, and the walking breaks shorter.
By week 4, some of your running stints are five minutes.
By week 6, youre doing 25 minutes of running without any walk breaks.
In the last week, you get a 30-minute run.
Some faster beginners may be able to run five kilometers in 30 minutes, but that’s not required.
If you could run 30 minutes, you are definitely enough of a runner to complete the 5K distance.
Some people choose to “graduate” by running a 5K race, however long that might actually take.
Many lifelong runners (including myself!)
got into the hobby through this program or one that was similar.
Its easy to get started
The best thing about Couch to 5K is that its approachable.
If youve tried to run before, and pooped out within a minute or two, no worries!
The first weeks workouts only ask you to run for one minute at a time.
you could do that.
So youll learn to tone down the speed.
Ideally, this program will teach you proper pacing.
If I just slow down a smidge, Ill be able to do this no problem.
(Thats not always what happens, but well save that critique for the next section.)
or Am I really a runner?
to OK, just gotta get through this next run.
Why Couch to 5K often doesnt work
Couch to 5K is meant as an on-ramp to running.
After nine weeks, you should be able to leave the program behind.
This is what I mean by the program not working.
And it often fails at this task.
All this is why I don’t always recommend Couch to 5K for new runners.
It often ends up teaching you the opposite of what you oughta learn as a beginner.
But thats not how it works!
Your cardiovascular system doesnt adapt that quickly.
This is what happens when you dont learn to slow down.
Its not that youcantrun that second intervals, its just that you weren’t prepared for it.
If you keep failing or dropping out of C25K, this is likely why.
And judging themselves for it.
Walk breaks are a useful tool.
And a race is different from a training run.
Lets say youre a casual runner.
you’re free to do an easy five-kilometer (3.1 mile) training run any time you like.
Lets say that usually takes you about 35 minutes.
After doing a bunch of those you might sign up fora local race at the 5K distance.
You pay an entry fee, get a T-shirt, maybe raise money for charity.
Your heart rate soars.
Youre huffing and puffing.
Your legs are burning as you pick up the pace to surge over the finish line.
Time: 30 minutes.
What a good race you had.
Thatis running a 5K.Thatis what a runner means when they say they run a 30-minute 5K.
Students need to crack open a book and study; runners need to run training runs at training paces.
Many C25K runners sense of progress is tied to the app rather than to running in general.
But C25K is just one of many running programs out there.
you’re able to get started another way.
(More on that in a sec.)
Furthermore, when youre finished,it’s possible for you to ditch it.
But that’s missing the point!
The whole idea of C25K is to be an on-ramp.
you’re free to now pick up a training program for any goal you want.
There are plenty of runners, including collegiate and professional runners, who specialize in short and middle distances.
Alternatives to Couch to 5K
OK, so what elsecanyou do?
First of all, while programs are great, its OK not to be on one at first.
Remember how I said I got started on a C25K-like program?
Once you unlock that little epiphany, you’re able to run on any schedule you hey.
And if you need a walk break every now and again, just take one.
I still finished with a respectable (to me) time.
All right, are you ready for a program?
Heres hisNovice Base Building plan, which would make a great alternative to C25K.
The first week has two runs of 1.5 miles, one 30-minute walk, and two three-mile runs.
This is what our managing editor Meghan Walbert started withwhen she wanted to learn to like running.
There are countless other programs out there.
If you have a fitness tracker like aGarminorCoroswatch, it probably has customizable running plans you might follow.
And dont forget about local running clubs.
Your local Road Runners club or running store probably has a group that trains together.
