Couch to 5k Review: Is this Program Right for You?

You’re a runner, or you’re not. At least, that’s what most runners think.

Whether you consider yourself a runner, everyone has to start somewhere. If you’re a beginner and wondering what the Couch to 5k program is all about, this review is for you.

Maybe you’ve heard about the program, or this might be the first time. Are you considering getting into running, but aren’t sure where to start? The Couch to 5k program could be a way to start this form of exercise.

Today, we will review the Couch to 5k program so you can decide if it’s the right fit for you. We’ll also answer all your burning questions about the program:

• How long does it take for Couch to 5k?
• How effective is Couch to 5k?
• Can you get Couch to 5k on Fitbit?
• What’s the best couch to 5k app?

Let’s get off the couch, lace up our shoes, and get started!

What is the Couch to 5k Program?

The Couch to 5k program was created by Josh Clark of Cool Running over two decades ago. It’s a program that allows complete beginners to get off the couch and run a 5k in less than three months. Five kilometers, which is what 5k stands for, is the same as 3.1 miles.

The original Couch to 5k program includes a schedule that gets you from couch to a 5k in nine weeks. The concept has been copied over the years and can be as short as six weeks or as long as twelve.

Throughout this article, we’ll reference the original Couch to 5k program for nine weeks. 

The program promises that in just 30 minutes a day, three days a week, you’ll be running a 5k from start to finish.

The Couch to 5k Program

You can easily find a pdf version of the Couch to 5k program. The program will look different depending on how many weeks you want to work up to the 5k.

To start the program, you’ll need to block out 40 minutes three days per week, leaving a day in between for rest. Why 40 minutes and not 30? You’ll need five minutes on each side for a warm-up and cool down.

For those three days each week, you will commit to 30 minutes of interval training. This means you’ll walk for a portion of the time and run for the remaining time. 

You’ll start out with long periods of walking versus running. Each day, you’ll increase your running intervals and decrease the walking intervals. 

At the end of the program, you’ll be able to run a 5k without stopping.

Sound easy? That’s because it’s designed to be.

You can complete the Couch to 5k program outside, on a track, or at the gym using a treadmill. As long as you complete the intervals as designed in the program, you should be able to meet your goal.

But what if you’d rather work with a trainer instead of having to pay attention to the time intervals? As you may suspect, there’s an app for that.

The Couch to 5k App

Much like the original program has been copied, there are also other apps you can download. 

The Couch to 5k Running app by Active is the official training app. You can download to both Android and iOS platforms at a cost of $2.99. This Couch to 5k app lets you choose your trainer to guide you through the program with music for motivation.

You’ll also be able to track your workouts through the app, even using a treadmill, and share to Facebook. Total distance and average pace are also included, along with a graph to easily see your progress.

Once you’ve succeeded with the 5k, they also have a 5k to 10k app to help you train for your next milestone. The official app for the Couch to 5k program does not yet sync to fitness trackers like Apple watch or Fitbit.

Zen Labs Fitness Apps

There is also a C25K app that you can download for free for your Android or Apple phone or tablet. Zen Labs has a whole host of apps that also provide other fitness challenges as well:

• 10K Pro
• 13K Pro
• Challenges: Push-ups, Squats, Pull-ups, Sit-ups

This Couch to 5k program app will download to the iPad, iPhone, and the Apple Watch. It also has Google Fit and Apple Health Kit features.

Like the original app, there is an audio coach who will motivate you through each stage. They also include a playlist that is “scientifically proven to increase motivation by 35%.”

Just like there are other versions of the Couch to 5k program downloadable via pdf, there are other apps available. Find the one that works best for you to keep you motivated to work through the program to meet your goals.

Programs like Couch to 5k only work if you work the program consistently.

But does this program really work for people? Let’s look at reviews from actual people who tried this program to see if they were successful.

Couch to 5k Program Reviews

The Couch to 5k program sounds very easy to follow, but can people really make it work for them?

The owner of c25k.com calls this a “fantastic program” and built the website as a resource for novices. He started at 47 years old, weighing 230 lbs and smoking 30 cigarettes per day. The program helped him stop smoking and get down to a weight of 180 lbs. 

According to the website, he completed his first marathon 10 months after starting the program. He has since run five marathons and nine ultra marathons with three over 100 km (62.14 miles).

Reddit has an entire thread devoted to the Couch to 5k program. You can find it at r/C25K. Lots of people post in the thread with photos, trackers, and motivational tips for those working through the program.

You’ll see talk of:

• Pace increases
• Longer runs without stopping
• Weight loss
• The enjoyment of running (especially after starting out hating it)
• Motivational tips

One user asked about the effectiveness of the Active app linked above. Posters almost unanimously recommended using it, especially for beginners who haven’t run before. They noted that the slow initial pace is perfect to avoid injury and help you build strength and endurance.

There is also a separate thread for FAQs you can find here. 

While most reviews are positive about the program, not everyone agrees. Some say that especially in week one, the training is too difficult for many beginners. This includes intervals of running for a minute and walking for 90 seconds.

If you experience this, know you are not alone, and there are options to complete the program. We provide some tips in the next section.

Couch to 5k Tips

Before you start any new fitness program, it’s important to set your expectations and be realistic.

Here are some tips to consider before getting started with the Couch to 5k program.

Get Fitted for Running Shoes

One of the biggest mistakes we’ve seen with new runners is not having the right shoes. This can cause many problems, including shin splints and other injuries. 

Avoid potential injury and failure with the program by getting fitted for running shoes. Certain shoe stores have trained employees who will:

• Measure your feet (some do this manually while others have machines for better precision)
• Determine your gait
• Take any current health issues into consideration
• Listen to your skill level and goals

Armed with this information, they will recommend certain shoes that will work best for your feet and goals. Just because a shoe is expensive doesn’t mean it will work for you. Running shoes can be affordable, you just have to know what to look for.

Track and Share

Motivation is a struggle for so many people, and you can eliminate this by tracking and sharing your progress.

It’s okay if you aren’t perfect. 

You may hate your red post-running face. 

You may feel disappointed at your turtle pace.

But none of that matters, especially when you’re just starting out. The apps and websites we discussed (and others out there) have a powerful community behind them. They will cheer you on and keep you motivated to get you past the struggles to meet your long-term goals.

Remember, everyone was a beginner at one time. Tracking and sharing your progress is important for motivation, but it will also hold you accountable.

Rest Days are Non-Negotiable

Once you get into the swing of things, you may be tempted to run two days in a row. Don’t make this mistake, especially early on!

Just like after a workout, your body needs time to rest and rebuild. Your muscles will be sore and you’ll likely be using them differently than you have before.

Recovery and rest will also prevent injury and allow you to stamina and endurance. If your goal is to run a marathon, you’ll only get there with rest days in between your running days.

Slow Down

Sometimes, you just want to get a workout done and over with so you can move onto your next task. With running, slow & steady wins the race.

You need to build up to faster run times. Starting out too fast may see you struggle to maintain the pace. You could end up injured or lose steam and be unable to finish your intervals.

Until you’ve really gotten the hang of running, remind yourself to slow down your pace.

Repeat as Needed

There is no shame in having to repeat a week in the Couch to 5k program, or any program, for that matter.

As you saw earlier, many people struggle with week one. If you’re struggling to complete any of the weeks, start over with the same one the next week. Once you’re able to move through them easier, move on to the next week.

Don’t Forget to Warm-up and Cool Down

You may be tempted to forgo the warm-up or cool down, or both. The five-minute brisk walk before and after your run is vital to your success, so don’t skip them.

The warm-up will get your joints, tendons, and ligaments ready for the work ahead. You’ll reduce injury and also get your lungs prepared for the stress you’re about to put yourself through.

The cooldown will help regulate your blood pressure and breathing pace. Your blood can also pool in your legs, causing faintness, dizziness, or lightheadedness.

Mix It Up

Running the same loop can get boring and hurt your motivation. If you can mix up your running spots to keep yourself going.

You may choose to do the treadmill on a rainy or cold day. Then, you may challenge yourself to hills outside as you near the end of the program. In between, you may find running in a neighborhood different from your own enjoyable.

Wherever you run, take in the surrounding scenery. Allow it to keep you motivated and push you to keep going.

Set Goals

The Couch to 5k program is set intervals, so you may think you don’t need your own goals. However, setting goals can help keep you motivated until the end.

Your goal may be a certain pace or time. Maybe you want to enter a certain 5k race to celebrate completing the program.

A weight loss goal may not be realistic with the Couch to 5k program, depending on your starting weight. For many, weight loss is a byproduct of completing the work involved. This may not be realistic for you though and could derail you if it doesn’t happen.

We recommend going in being okay if weight loss doesn’t occur, but happy if it does. Then, you won’t be as disappointed if it doesn’t happen.

Final Thoughts

Learning to run can be a difficult task in the beginning. Programs like Couch to 5k can help beginners get started and build up running marathons.

If you decide to try Couch to 5k, be sure to get involved in at least one community. Whether it’s Reddit or one that is app-based, it will help with motivation and holding you accountable.

As we mentioned earlier, resting is non-negotiable. You need to let your body recover. Products like Vintage Bliss™ will help with recovery and allow you to sleep better so your muscles can rebuild. Take it 30 minutes before you go to bed for the best results.

Have you tried the Couch to 5k program? What was your experience with it? Have any tips to add we didn’t offer here? Let us know in the comments below.