Our Couch to 5K program doesn’t expect you to start running at full intensity right away. Instead, it begins with a mix of running and walking intervals to help you ease into the routine without pressure. Over the course of the six-week plan, you’ll gradually transition to more running and less walking, eventually building up to completing the entire 5K without stopping.

While it may seem counterproductive to include walking when the goal is to run, our bodies need time to adjust to the new physical demands of running. By incorporating short, planned walk breaks in the Couch to 5K sessions, we can safely increase your running endurance at a steady, manageable pace.