What is the Couch to 5K running plan?

Couch to 5K is a beginner's running plan created by Josh Clark.

It is designed for people who are just taking up running

  • You alternate between walking and running until you build strength
  • It is a 9 week long plan
  • You workout 3 times a week, ideally with breaks between days
  • Each workout session is from 30-40 minutes long (including 5 minutes warm up and 5 minutes cool down)

For example, the first week you run for 60 seconds then walk for 90 seconds and repeat that for 20 minutes.

The second week you increase to 90 seconds running and 2 minutes walking, and so on, until at week 9 you are able to run for 30 minutes straight, roughly 5K.

Why do I need an app for that?

Of course, you can do it without an app, by keeping the time yourself or by downloading a podcast. However, this app enables you to listen to your own music while it gives you audio cues when to switch from walking to running. It also has some other pretty cool features as well:

  • In app music player - enables you to change tracks without leaving the app (this feature requires iPhone OS 3.0 or greater)
  • Works with Nike+
  • Configure additional audio cues - like "halfway point", so you know when to turn back
  • Keeps track of your progress - so you always know which workout is next
  • Share your workouts with your friends on Facebook and Twitter right from the app