Couch to 5K Running Plan

The Cool Running Couch to 5K Running Program is the only reason I am able to run more than a city block without gasping for air! Over the course of nine weeks, running newbies can build their stamina and work on their breathing. There are two versions of this specific running program: one for outdoors and one for the treadmill. You start with a simple walk, run, walk routine and end up sailing through an entire 35 minutes without any problems by week 9.

I have suggested plenty of running tips over the last couple of weeks, but I definitely saved the best for last. Once you are able to run the full 3.10 miles without difficulty, then choose from the plethora of other programs that will help you with your speed. I’m hoping to run a 5K in about 25 minutes…which is a little over 8 minutes a mile. If I can impart any more wisdom from what I’ve learned about running, it’s that you should also put together a great playlist because running on days when you’re tired and sore can feel like torture.

Here is what I’m listening to now for my 30 minutes run:

We Found Love – Rihanna (3:35)                                             

Stronger – Kanye West (5:11)

Beez in the Trap – Nicki Minaj (4:28)

No Hands (feat. Roscoe Dash & Wale) (4:22)

Power Trip – J. Cole (4:04)

Blurred Lines – Robin Thicke, Pharrell, and T.I. (4:33)

Power – Kanye West (4:52)

Play these and they will help get you across the finish line! Feel free to share your playlist or add something to the list!


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1 Comment

  • I, too, did the C25k app with my local BGR back at the end of January and it kick started my postpartum weight loss journey. It was the easiest way to go from being a literal “couch potato” to running a 5K in 9 weeks. I ran my first on March 9 and have run several since. It is the way to go.

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