Answers to All Your Questions About How to “from the Couch to 5 Thousand”
If you’re not a runner but would like to become one, a classic way to get started is with the Couch to 5K program (available as a handy podcast , a printable chart , or any of dozens of apps. But we know that along the way, You’ll have a lot of questions, so here’s what you need to know.
Is lounging on the couch for a 5K a good plan for starting a run?
Yes and no. Many people have had good success with it, but it also has its drawbacks, which I wrote about here . Because it mixes walking and running with the goal of gradually eliminating walking “breaks,” many people leave the program feeling like there’s something wrong with their walking during a training run or race. This, of course, is nonsense: many runners walk from time to time. It’s still part of running.
The other problem is that it sets the goal as a “5K” (that’s a distance of 3.1 miles) but actually trains you to run for 30 minutes. Don’t expect to run five kilometers in 30 minutes by the end of the program; many people can, but it’s okay if you can’t. The good news is that if you can run for 30 minutes straight, you can run a 5K , even if it takes more than 30 minutes and requires some walking.
So what are the benefits of jumping into 5K from your couch? The biggest one is that it is very affordable. To get started, all you need to do is take a one-minute jog. You also have a structured support plan, rather than relying on your own whims and/or willpower to force you to lace up your shoes. The plan also teaches experience. It doesn’t give you specific instructions on how to run fast, but it will give you an idea of how much effort you need to put into running.
Here’s the advice I’ll give if you want to make a quick decision right now: If you’re really torn between this program and another one that’s been recommended to you—say, the Hal Higdon Novice 5K program —choose the other one. one. This is probably better. But if you don’t know where else to start and you’re curious about going 5K off the couch, just start going 5K off the couch already.
What happens in the “from couch to 5 km” program?
On the first day you run for one minute. Just one! Then you walk for 90 seconds. Then you run again for one minute. After 20 minutes of this back and forth motion, you are done for the day. (The program also recommends a five-minute warm-up and cool-down, which can be done while walking.)
By the end of the program—usually nine weeks with three workouts per week—you’ll be able to run for half an hour without stopping. You can graduate by running a 5K (five kilometers is 3.1 miles), which for the average beginner will take 30 to 40 minutes, and faster if you were in good shape to begin with.
The original Couch to 5K program was available on the now-defunct Cool Running website, although it was preceded by many walking and running programs. The most famous version comes from the UK’s National Health Service , which still offers the app, although it is not currently available in the US. Please note that there are several versions of the program, and some of them increase speed more gradually than others. . The NHS model is probably the most classic, but to be honest they are all very similar and all fine.
Will I lose my form if I immediately get out of breath?
If you feel out of breath, this is an indicator of the intensity of your running. Every runner, even an Olympic medalist, has speed that takes their breath away. And everyone, even you, is so slow that it seems easy. Or at least easy.
Here’s the biggest secret of the program: it’s not really about developing endurance, although that’s a good thing. It’s about learning to control your pace. By increasing the duration of your runs and decreasing the intervals between them, you will learn to run slower. If you run slowly enough, you can cover the entire five kilometers without stopping to walk.
What gear do I need to get started?
Not much at first. Some shoes that won’t hurt your feet when you run; some clothing that will cover your body comfortably. A sports bra if you need one. We have a guide on the basics of how to become a runner , but the first step is: don’t get too hung up on it.
As you progress, you may want to visit a running store and try on different shoes. No matter what the person at the store says, don’t buy anything that makes you feel uncomfortable. If they try to tell you to choose a certain shoe based on your foot shape or how you run, be sure to ask to try on neutral shoes. (Research shows that neutral shoes are best for most of us.)
What should your heart rate be during a 5K couch run?
It doesn’t matter! I know that running in zone 2 is trendy, so people often try to run couch to 5k intervals in zone 2. It’s a good idea, but it’s not necessary, and that’s not the point here.
Remember, the only measure of 5K training is running time. If today’s schedule has you doing five-minute running segments, you’re doing the program correctly if you run for five minutes at any pace and heart rate . This could be zone 2, zone 5, or anything in between. ( In any case, your heart rate zones are not necessarily calibrated correctly ; this is something you may worry about as you have more experience under your belt.)
If I don’t speed up, does that mean I’m doing it wrong?
No. Whether you’re using the couch-to-5K plan or you’re done and trying to run on your own a few days a week, your workouts are training runs , not races. Even elite runners spend most of their time running easy, boring miles.
Running slowly will help you become faster. Want to know if you’re getting better? Run a 5K (or time a distance of your choice, say one mile) and then train at an easy pace for a month or two. Try another race or time trial and then you can tell how much you have improved. Unless it’s race day, just run easy miles.
Should I rest the rest of the days?
Couch to 5K programs typically ask you to run three days a week. If you are not used to any exercise at all or feel sore or tired after running days, respect these rest days.
But if you’re already active, there’s no problem doing the other exercises associated with these three runs. Don’t add more running because your body needs time to get used to the specific demands of running. (Your tendons, ligaments, and bones will thank you for the gradual buildup.) But feel free to swim, bike, lift weights, or do anything else that makes you happy.
Why does it make you jump from an eight-minute run to a 20-minute run? I’m afraid!
Ahh, the notorious W5D3. You just got to eight minute runs and now this thing thinks you can run for 20 minutes straight?? We’re barely halfway through the program! How can he expect you to cover two-thirds of the distance to the target?
Take a deep breath. You can do it. By the time you start a 20-minute run, you’ll already be running eight-minute intervals. And I promise you from the bottom of my heart: if you can do eight minutes, you can do 20. It’s the same skill, the same pace, or very similar. The barrier is mental.
Just go out and do it. Start very slowly and take something with you: a minute walk break that you can use when you need it. A special gift from me to you. If you have 10 minutes left and really need to walk, go ahead. Beth said you can. (The secret is that you won’t need it, but you’ll feel better just knowing you have the option.)
What should I do if I “fail” my run?
This is a training program. There is no such thing as failure. You got your ass out and trained, didn’t you?
If a program seems to be moving too quickly, many people will choose to repeat a day or even a week of the program. This is probably not necessary; see what I said above about how to confront the dreaded run. The purpose of the scary ones is to make you say, “Oh crap, I better slow down and really pick up the pace to get through this.” Let this scare you. Use this to motivate yourself to make decisions. But of course, repeat a week or a day if you really need to.
What if I miss a run or an entire week?
Don’t view the nine-week schedule as ironclad. It’s okay to swap a rest day for a training day, even if it means running two days in a row. And if you miss a week, you can go back and repeat that week or the previous one. Your body still benefits from exercise no matter what week you are in. Some people need a little more time than others.
Halfway through the program, you may find that you are ready for more. When I first started running, I was doing a “couch to 5K” type program and one day I decided to try running as slowly as possible to see if I could skip the walk breaks. It worked and I completed the entire workout without having to slow down. Since then I realized that I no longer needed this program; I could just go for a run and, well, run . You will get to this point too if you just stick with it.
What should I do after a 5K couch ride?
First, celebrate the achievement! When you started, you could only run for a minute at a time. Now you can study for 30 minutes straight! This is huge!
The whole point of couch training for 5Ks is to be the start of “real” running. Now you have a habit of running for 30 minutes three times a week. That’s a good nine miles a week. Feel free to stick to this schedule (it corresponds to the 75+ minutes of “vigorous” exercise recommended for health ) or gradually add days or distance. If you can run nine miles a week, you can probably run 10 or 12. And soon you’ll be ready for more. From here you can go anywhere: train for longer distances, run faster, do trail running – basically anything your heart desires. If you were a runner, what would you do? Because you are alone now!
The only thing you should n’t do is restart the 5K couch program. It’s like getting on the highway only to immediately pull off and have to circle in and out of the exit over and over again. There is no progress in this. Even if you do it at a little faster speed.
Instead, either set yourself a weekly mileage goal as we discussed above, or choose a new training goal. If you’re experiencing distance addiction, consider training for 10K. Here’s a beginner’s 10K training plan that’s a great next step. If you like it , maybe you’ll see a half marathon in your future. Or consider running another 5K, but aiming to beat your time. Here’s a plan that gets a little spicy : start by running five miles on the weekend and doing some speed work midweek. Whatever you choose, enjoy! You deserve it.