Learning to Run - Does Couch to 5K Work?


Couch to 5K (C25K) is a running phenomenon that was created over 30 years ago. It is designed to start complete beginner runners on the path to being able to run 5K. Using an app, runners are guided to walk and run for different lengths of time This works a little like interval training. You will then gradually work up to running for a longer periods of time over the course of 8 weeks. At the end of the 8 weeks you should be able to run 5K. It is a very frugal form of exercise, all you need is to put on your trainers and head out of your front door. 

What Does Couch To 5K Involve? 

C25K is a simple running plan that you should follow three times a week. Each workout takes between 20 and 30 minutes. This is a manageable amount of time, and it is easy to motivate yourself for this length of time. You begin and end each run with a 5 minute brisk walk to warm up your body. You will run and walk for different periods of time, gradually running for a longer period of time as the weeks go on. Each week your stamina will grow and you should improve. In the first week, you only run for intervals of between 1-2 minutes at a time. By week 4 this has risen to 5 minutes. By week 8, you should be able to run solidly for the full workout. 

Does C25K Build Muscle? 

C25 will help you build muscle, and can be done as part of a balanced workout together with other strength training. The power tower is an exercise equipment that you can use to build muscle alongside your C25K workouts. Muscle building is important if you are running as you need to be able to support the hips and knee joints well to deal with the movement impact. As you build muscle you will become stronger and your technique will improve. Many people that complete C25K report weight loss, but also that they have become more toned, especially in their legs. 

Will I Lose Weight? 

Running is an excellent cardio workout that will help you to lose weight. You can burn up to 300 calories in a 30 minute C25K workout. Alongside a sensible and balanced diet, this will help you to lose weight. You may also find that you have lots more energy as you start to get fitter. Couch to 5K is an excellent and frugal way to get fit. It can get you motivated and help you to build muscle and get toned in a short space of time.


I hope you enjoyed this article about how to go from couch to 5k run in a healthy way and on a budget.

Interested in more articles about frugal workouts? 

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