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The Couch to 5k in 9 weeks running program

C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.

With the help of the Couch to 5k program, In less than seven months, I went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to 50 kilometers a week sort of guy. Ten months after finishing C25K I completed my first marathon. Since then I have run another 5 marathons, as well as 9 ultra marathons including three over 100km.

And I'm not the only one, C25K has been responsible for getting thousands of couch potatoes up and running.

Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.

The reason for putting this site together is to try to create the definitive Couch to 5k resource on the web. For the novice, there's a lot of information available...it's just a matter of trying to find it all. That's where c25k.com will hopefully help. I've tried to collate links to just about all of the information you'll need for the Couch to 5k program, plus some other sites that I've found fantastic to assist my running after graduating from C25K.

If you have any links that I've missed, or have any suggestions, please shoot me an email.

The Couch to 5k Plan

Graham Cairns' Metric Version
Graham's a C25K graduate from Brisbane Australia, and has very kindly converted the yards and miles to metres and kilometres for us.

C25K Treadmill Version
Ian has converted the C25K program to make it super simple to follow if you are doing the workouts on a treadmill.

Pooch to 5k
If you have a dog, why not let him or her also enjoy the benefits of fitness while you are going from Couch to 5k? Developed by Audrey an Australian vet, Pooch to 5k will have you and your dog runnning 5km in just 12 weeks. I love running with my Boxer Gator...he is like having an instant running partner who is always ready to run when I am.

Books to help your running
The better armed you are with information the better...here are same great books that can help you on your couch to 5k journey.

Languages other than English
If anyone has good translation skills and wants to translate C25K into a another language,
let me know

C25K in Arabic (Thanks Muhammad!) C25K in Bulgarian (Thanks Zornica!)
C25K in Chinese (Thanks Zhonghai!) C25K in Danish (Thanks Helene-Therese!)
C25K in Dutch (Thanks Arne!) C25K in Estonian (Thanks Tarvo!)
C25K in Finnish (Thanks Nina!) C25K in French (Thanks Fanny!)
C25K in German (Thanks Dana!) C25K in Greek (Thanks Leon!)
C25K in Hebrew (Thanks Nir!) C25K in Hungarian (Thanks Krisztina!)
C25K in Icelandic (Thanks Arna!) C25K in Indonesian (Thanks Emil!)
C25K in Italian (Thanks Manu!) C25K in Japanese (Thanks Hiroto!)
C25K in Norwegian (Thanks Kari-Ann!) C25K in Polish (Thanks Pawel!)
C25K in Portuguese (Thanks Henrique!) C25K in Romanian (Thanks Ioan!)
C25K in Russian (Thanks Dmitry!) C25K in Slovak (Thanks Rado)
C25K in Slovenian (Thanks Alja!) C25K in Serbian (Thanks Dusan!)
C25K in Spanish (Thanks Miguel!) C25K in Swahili (Thanks Daniel!)
C25K in Swedish (Thanks Jessica!) C25K in Turkish (Thanks Mert!)
C25K in English  

Josh Clark: Inventor of the Couch to 5k program
Josh wrote the C25K program in 1996. Since then many thousands of couch potatoes have become runners because of Josh's work. Read about why he wrote the program, and the philosophies behind it.

Couch to 5k Podcasts

Robert Ullrey's C25K Podcasts
Robert has recorded nine podcasts to accompany you on your runs. Some great music, plus Robert will tell you when to run, and when to walk...a must have.
How to add mp3 files to your iPod:
First save the mp3 files to your hard disk. Then open iTunes and under “File”, go to “Add File to Library”. Browse for the file and add it. Then in iTunes add the file to your iPod.

Podrunner Intervals: First Day to 5K
Mixed by DJ BeatSmith, this first 27-minute set is said to be a great introduction to the world of interval training to start you on your path to a nonstop 5K run! Graham Cairns (who's into the DJ Steveboy stuff) says there are no VERBAL cues to change from walking to running - but a very noticeable musical cue ... and the bpm changing from an obvious jogging speed to an obvious walking one.

The C25K App for iPhone
Based on Josh Clark's famous Couch to 5K plan, Get Running lets you run at your own pace. It alternates walking and running for the first six weeks, to ease you into running without leaving you exhausted. The only 5K training app to be partners with MyFitnessPal for seamless integratio.!

C25K App for Android
The same app as the iPhone one above, it this time for Android devices.

Couch to 5K - Christian Indie Tracks
Chris has put together this great set of Christian Couch to 5k Podcasts. Like Robert Ullrey's, they tell you when to run and when to walk.


This is why I run: C2K
This race is my destiny. I finished C25K ten years ago, and since then I have taken the "5" out and run the 240km C2K race twice. I dream about running Coast to Kosciuszko, it's what inspires me to run every day. Read my blog post on my 2015 race.

No Excuses
Great motivational piece from our friends at Nike.

The Pre-Dawn People
Journalist Dana Marytin meets a running group, the pre-dawn people. This story really captures what running can bring to you life, and why you keep running years after finishing the C25K. I have two of my own "Pre-Dawn People" groups I run with, and the relationships I have made are just as close as Dana describes in this great story.

UltraRunTv Ultra Running Videos
Watch some amazing runners do amazing thngs on UltraRunTV. You may not be at this stage yet, but one day, who knows?

Books for inspiration
Here are four fantastic books I have enjoyed reading that have help inspire me to run.

Discussion and Support

C25K Forums
Our very own discussion forum right here on c25k.com. A fantastic community of people helping each other achieve the goal of completing the Couch to 5K program.

Cool Running Forums
There's a great community at Cool Running, with lots of people undertaking and talking about C25K.

C25K Shirts and Gear

Road ID
This Wrist ID is durable and comfortable...never mind the fact that it might save your life someday. Wear it running, cycling, swimming or on any of your adventures.The Wrist ID is the perfect piece of gear for every athlete. it will be laser engraved with your emergency contact information, just in case anything happens to you while you're out on the road. A must have for your safety.

The C25k Shop
The guys in the forum decided they would like C25K Shirts to wear while they're out doing the program, so we set up the C25K Shop. Note that I have recently changed the shop from CafePress to Zazzle, as Zazzle offer micro fibre running shirts. Zazzle pays a 10% commission, so I will donate that to a worthwhile cause.

Running Info

Running Podcasts & Music

Phedippidations: The Steve Runner Podcast
Steve is the guy that runs with me on all my long runs. A middle of the pack marathon veteran with a great sense of humour, Steve's tips and musings have taught me heaps. A different Podcast approx an hour long every week.

The JogTunesIndie Podcast is a music-paced running podcast featuring indie music from the Podsafe Music Network. Obviously obscure artists, but if you like Indie, this is great to go running with.

After C25K; 10k and Beyond

Podrunner Intervals
If you enjoyed DJ Steveboy's First Day to 5k podacsts, you'll also enjoy these for moving beyond 5k: Gateway to 8K and Freeway to 10K. Both series were designed especially for us by running coach, blogger, and bestselling author Jenny Hadfield.

Hal Higdon Novice 10k Program
This looks like a really sensible training plan to get from running 5k to 10k in just 8 weeks.

Hal Higdon Programs
Programs online for 5k, 10k, Half Marathon and Full Marathon. Appears to be very popular.

Jeff Galloway Programs
Jeff's programs call for regular walk breaks both in training and during races. Many swear by Jeff's methods.

Pete Phitzinger Programs
Seems to be popular with more advanced runners. Programs are not online, you need to buy his book.

Get Healthy

Is designed for individuals to establish nutrition/exercise goals and to track their progress towards these goals. The act of daily journaling helps you identify problem habits through easy to understand letter “grades”. The site has community features like “Friends” so you can invite others to join and share your workouts, meals, and recipes. In addition, you can receive/provide support through features such as a “Wall”, “Friends Newsfeed”, and even create or join Groups. And best of all it's free!

The CalorieKing website has been responsible for me losing 25kg in weight. Fantastic resource if you're serious about adopting a new healthy lifestyle. The Australian site also has a very active discussion forum, including a group on Couch to 5K. The Australian version
The US version