Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
Who is Cto5K for?
Cto5K is for everyone. Whether you've never run before or you just want to get more active, Cto5K is a free and easy way of getting fitter and healthier.
If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.
What are the benefits?
There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.
Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.
Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.
There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.
There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.
Running regularly can also be a great stress reliever and has even been shown to combat depression.
