It’s been a while since I completed the couch to 5k program, but I’m glad I tried it. Back then, I was a beginner who didn’t even like running that much. I just wanted to try something new to spice up my work out.
Here is the general guide that was followed:
There are many different versions listed online, but this one worked for me. In addition to my weight training routine, I started the couch to 5k program for 3 days per week. Here’s some information about the plan.
Couch to 5k is Challenging
If you are a beginner, this program will most likely challenge you. The first 2 weeks are pretty easy, then week 3 starts to get more difficult. The model is designed so that each workout is either the same or slightly harder than the previous day.
This format progressively adds time to the jogging portion, which makes each workout hard enough to give you a good sweat. Don’t skip any workouts because the prior days prepare you for how much you’ll be jogging in the future. This is a sure way to set yourself up for failure.
Does the Couch to 5k Program Work?
If you stick with the program and run at a relatively decent speed (I averaged 6.5 mph), you definitely should be able to run 5k without stopping after 10 weeks.
As I said, I was a beginner when I started this plan. I certainly wasn’t in terrible shape, but I also surely did not consider myself a runner. The couch to 5k plan works great in my experience.
Should You Do It?
If you don’t hate running, you should definitely try the program if it intrigues you. You’ll improve your cardiovascular health and get in better shape using the couch to 5k. If you want to lose weight, you may want to try another routine such as jumping rope or something more effective than running/jogging. Although there are better alternatives if you want to lose weight, you probably still will if you chose to do the couch to 5k.
Who Made Couch to 5k?
A guy named Josh Clark invented the program back in 1996. He stated that he made the program of anyone and everyone to get into running. At the beginning, he hated running (sound familiar?), and now he has made millions of people take it up. In an article you can read here he says,
“In my mid–20s, the anxious and jittery energy of a bad breakup got me running. It was punishing and painful, and if I’m honest, maybe that was the point. But then something crazy happened: it started to feel good.
Physically, mentally, even spiritually—running makes me feel better. It delivers meditative and creative benefits. It keeps me grounded and sane no matter what else is happening in my life. And so, at that moment in the mid–1990s, I got the zeal of the converted. I wanted to help others discover what I had discovered—but without all the awful discomfort of my own first runs.”
Other Benefits of Couch to 5k
Running is a great physical and mental activity. Physically speaking, you will strengthen your cardiovascular system using this plan. You will also potentially reduce your risk of a heart attack or stroke. A research study found,
“Compared with non-runners, runners had 30% and 45% lower risks of all-cause and cardiovascular mortality, respectively, after adjusting for potential confounders. These associations were consistent regardless of sex, age, BMI, health conditions, smoking status, and alcohol consumption. We estimated PAFs for running and other mortality predictors, such as smoking, overweight/obesity, and chronic diseases. Not running was almost as important as hypertension, accounting for 16% of all-cause and 25% of cardiovascular mortality.”
You will also sleep better and potentially increase your mental health. Running and any exercise is great for reducing anxiety, stress, and other issues that may be bothering you. Check out this article for more benefits of running.
What’s After the Program?
You can buy the couch to 5k app to continue a running program or just make something up that works for you. After 9 – 10 weeks, you will be able to jog/run for 25-30 minutes straight. It might seem impossible now, but the plan will get you there! When your time is up, you will be running a 5k in about 30 minutes or less. After that, it’s up to you to continue. Try entering a few 5k races to keep yourself in training.
Outdoor or Indoor?
One benefit of this program is the flexibility of location. I personally used a treadmill because I didn’t have a great outdoor place to run. If you don’t have a treadmill, go outside for the couch to 5k. Wherever you are comfortable and likely to continue the program is where you should train.
Final Remarks
So, what do you think? Are you going to give this program a try? If you are new to running, you will certainly get much better after completing the couch to 5k plan. If you are new to working out in general, it’s also a great place to start. As shown, I interspersed this program with my normal weight routine, so this might be something to think about as well. Try that if you want to build muscle, strength, and cardiovascular health simultaneously. I would not recommend this if you are a complete beginner though because doing 6 days a week is a lot for a novice individual.