Beginner Runner? How to Survive Couch to 5k

Beginner runners are in an envious position: they're new to the sport of running and improvement is relatively easy! But it's also a risky time for injuries. If you happen to be using the Couch to 5k training program, use these three suggestions to get the most from the program.


Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.

[introvert]

Started couch to 5K in December last year, had to stop after 5 seconds of jogging as completely out of breath. Now I can run 10 miles without stopping.

[Kelly_Ben]

It can take a minute to hurt yourself and a month (or more) to heal. The starting easy advice is often said, but rarely followed. Don't worry about what passing motorists might think about your pace. It's not a competition until it is.

[tonyagray]

You can repeat any week you want and move on when ready. Just doing week one, run one, 1 or 2 times a week (or even every two weeks) increased my lung function by 4 points after 4 months. It's ok to take it easy and focus more on consistency.

[Pete_Finch]

I'm an experienced lifter for years and if you looked at me you'd probably think "that guy's in shape." I had always neglected cardio, but figured Couch to 5K on beginner levels couldn't be too bad. Out of the 8 "runs" on day 1 of Cto5k, I was afraid I wouldn't even get through 3 once I started. I made it (and am so glad I continued), but it was very humbling to see how different lifting and aerobic exercise can be.

[jdillon]

"An athlete who specializes in running." You just changed how I view running with that one line. Thank you. Subscribed.

[JamieAdcockRUNNINGDIVAMOM]

Couch to 5K is truly transformational if you show up for the workouts and stick to it! Good luck everyone who is starting your journey and seeing it through to that 5k distance. Keep one foot in front of the other!!

[CainRG]

I just ran 5k for the first time yesterday and was surprised to manage it in just over 32 mins, it felt great to do it and now i am determined to run 5k several times a week and try to keep improving my time. Good luck to everyone else in a similar situation

[TheDeterminedRunner]

Good luck with everyone just starting to run, beware it can become totally addictive. Great content on the video, good job 👍🏃

[KevinHoegler]

Running has become such a big part of my life. It's an awesome sport. Really happy that you said listen to your body! So important!

[tuxcella]

Glad to hear that. I've struggled the first day and could only do half the script lol

[DanielaRosas-ue]

I just started last week. I have had 3 years of no exercise since I had my baby but was an athlete in High School. My times suck but I've never felt better, mentally and physically. I couldn't run 200m the first day, 6 sessions later I can run 1.5 miles without stopping. Not to mention, I started with 80% in zone 5 (not intentionally)and just 6 sessions later am 80% on zone 3. What our bodies can achieve is truly remarkable!

[yusufqcqnz]

Trying to pass 1.5 run in under 14:21 time limit fitness test required in police department academy which im entering soon. Thanks for your advice. Just subscribed. You are so right about the strength training.

[raogopinathmohan]

Very informative and good guidance for beginners . I am gmohan 75 yrs from india mysuru started 5 km now a daily runner 15 to 21 km 365 days. In 10 yrs done 51456 km strava my data banker logistic support. 265 finisher medals 36 podium .

[peterwhite]

In two months I’ll be 77. A year ago I ran a ten k. Then I stopped running for about 8 months. Three weeks ago I started running slowly and going to the gym. I run Four days a week. My times are slow but I’m at 5 k now and feeling stronger every day

[diannalynnYT]

Today was day 2 of Couch to 5k. Can’t wait till my next run. Should strength training be done on rest days from running?

[giovanbattistafichera]

New runners don't know what "easy" actually means. If you feel quite tired at the end of an easy run, well... that wasn't easy. If your breath is somewhat laboured during the run, that's not easy. Get ready to do 11, 12, 13 min/mile runs and run/walk sessions. THAT is easy for most people. Also, don't buy into the "no pain, no gain" mentality. It's a load of crap. If you're in for the long term benefits, check out the MAF method or the polarised training. That's what serious professional athletes do, and the good news is that it scales down to runners of all levels.

[asenacablake]

Gosh I seriously needed to hear this! thank you!!! you just saved my life

[andrewbrown]

I used to run in high school but got away from it and want to get back in shape again. Do you think it’s a good idea to do basketball on Cross training days?

[mindstorm]

Been doing 5k for over 2 years, and it hasn't really taken off. I wonder what I'm doing wrong?

[crf]

I’m on week 5 now, plus I lift weights and walk my dog 3 miles almost everyday. What’re your thoughts on adding sprints a couple days a week?