Last Updated on April 5, 2020 by Heather Hart, ACSM EP, CSCS
The Couch to 5K program is a fantastic program…in theory.
In the off chance that you haven’t heard of it, here’s a brief run down: created by a web designer named Josh Clark in 1996, the Couch to 5K program is designed to take non runners from their couch to running an entire 5K in just 9 weeks. His idea was to create a program that eases participants into training slowly, and therefore eliminating discomfort, which Clark claims to be the reason why most people quit.
And his program, for many, has worked. Thousands of people have used the Couch to 5K program to quite literally get off of the couch and train to run a 5K. Many of these people have gone on to become regular runners, completing 10K’s, half marathons, full marathons, and even ultras.
But for many others, the Couch to 5K program doesn’t work, and that’s what I want to talk (type?) about today.
Over the last few years I’ve spoken with many beginners and fitness seekers who have told me that they’ve tried the C25K program in the past, but never completed the entire 9 week plan before giving up. (I’m going with the abbreviation “C25K” for much of the rest of the post. So much easier to type.) Almost every single person has cited the same problem: they were doing fine with the program until suddenly one day, it got too hard. So they gave it another try, and another, and found they couldn’t overcome that particular distance or time barrier. They became frustrated, and quit. With the clients who were still interested in training for a race, we took an alternative approach, creating a personalized plan that helped them reach their goals. So I’ll be the first to admit, I never really got into the nitty gritty details of the C25K program, as the running groups I’ve personally led and coached have had personalized plans I created myself.
Until now.
Currently, I am on week #8 of leading a group of beginners through the official Couch to 5K program, verbatim. And I’m finally experiencing with my own eyes as to why the C25K program appears to be broken for so many. Let’s break it down:
Where the Couch to 5K Program Goes Wrong:
Week one through three isn’t too complex, though it can still be overwhelming for people who truly are coming from the couch. It is important to keep in mind that not everyone can simply get up off of the couch and “run”.
The very first workout starts with alternating one full minute of running, alternating with 90 seconds of walking, for a total of twenty minutes. Week two bumps the running interval up an added 30 seconds to 90 seconds total, but allows for two full minutes of walking to recover. Week three gets a little more complicated, with intervals of walking and running varying between 90 seconds and three full minutes.

Week 1 through 3 of the official Couch to 5K program. Photo credit: CoolRunning.com
Week four through five is where the program slowly starts to unravel, in my opinion. The three minute running intervals quickly jump to five minutes, and then eight. Fifteen workouts into the plan, you are expected to run 20 minutes without stopping. Natural progression expects that 5 weeks into these workouts, our bodies are adapting to the exercise, and our muscular and cardiovascular systems are allowing us to go further distances without significantly increased effort. And OF COURSE there are people who are physically capable of running 20 minutes…
…but there are also countless who are not.
As with most things in life, we do not all progress at the same rate when it comes to building physical fitness. Lets keep in mind that many people who seek out the Couch to 5K program are literally coming from the couch, whether it be a lifetime of inactivity, or simply a long stint without regular exercise. These people likely do not meet the daily suggested number of steps, never mind the daily number of recommended minutes of moderate exercise. (30 minutes/5 times per week, or 150 minutes total per week).
Add into this equation the fact that some people in the “new runner” category are dealing with excessive weight, a common side effect of inactivity. The extra weight may cause joint issues that make running more difficult. And of course, we have basic rules of physics to take into account: the heavier a person is, the more effort is required to run.
Needless to say, the ability to go from zero to a 20 minute non stop run in a mere 5 weeks, while certainly not impossible, is indeed a big undertaking for many. Cardiovascular and muscular fitness certainly improves quickly…but not always as quickly as we may expect.
But back to the C25K plan. Next we get into weeks six through nine, where essentially the walk breaks all but disappear, and you are suddenly expected to knock out a 30 minute 5K at the end of the program. Go ahead and ask the 4,200+ members of the “Sub 30 Club” how easy that is to do 9 weeks after you first start running. (Please note my sarcasm. For many, it’s not an easy task at all.)
Which brings me to the title of this blog post…
What To Do if the Couch to 5K Program is Too Difficult For You.
1. First Things First: Just Walk. Before you start the C25K program, make sure you can walk the entire first prescribed 25 minute workout at a brisk pace. Just walk. I know that sounds silly, but I’ve encountered many people who are surprised to realize a brisk, uninterrupted 25 minute walk leaves them winded and exhausted. So it is no wonder that adding running intervals to the already difficult workout makes the first week of C25K seem impossible.
***Check out the Learn to Love to Run Program for Beginners, a 12 week program designed to help you become comfortable with running before diving into a 5K training plan ***
Get comfortable with regular movement. Walk 3-5 days per week, 20-30 minutes at a time. Learn what it feels like to move quickly, to have your heart rate and breathing rate increase and learn to comfortably sustain that increase. When the brisk walk becomes comfortable enough that you feel ready to take it to the next level, and when walking alone doesn’t leave you winded or in any pain, THEN you are ready to start the C25K program.
2. Learn to Pace. Little kids and new runners have one thing in common: their running pace is either all or nothing. And that’s completely normal, learning to pace yourself and listen to your body takes practice. Believe me, I’ve been running for nearly a decade and some days still struggle with it.
Keep in mind, especially in the beginning, that your running pace needs to be sustainable for the entire duration of your run, whether that be 30 seconds or 5 minutes. If you can’t sustain the entire duration of the run interval, slow down your pace. There is no magic pace or number you need to reach to be considered a “runner”. Don’t let outside influences (a number goal, your running partner, etc.) dictate your pace. Listen to your body, find your “happy” pace, and go with it.
3. Repeat Weeks if Needed. If you struggled with a week of the Couch to 5K training program, consider doing it again. There is absolutely no shame in repeating a workout or a week if you found it overly difficult. Say it out loud with me, all together: “THERE IS ABSOLUTELY NO SHAME IN REPEATING A WORKOUT.” I think this is where a lot of the feelings of failure come from, when people suddenly hit a road block and aren’t able to progress forward as the training plan is written. They aren’t sure what to do, and so they end up quitting. But here’s the thing to remember: the sport of running is not going anywhere. 5K races will always be around. If your introduction to the running world takes a few more weeks than initially expected…so what? I promise the extra wait and work will be worth it in the long run…pun totally intended!
4. Add More Weeks. If the jump from 5 minutes of running to 8 minutes of running is too much, add a week that splits the two intervals in half. Try 6 or 7 minutes of running instead. The goal is to increase your running time, and decrease your walking time. Again, not everyone is going to progress at the same rate, so if you need more time: take it.
****OR****
5. Change Your Intervals. Here you are, at a Couch to 5K roadblock. But…you’ve already signed up for a race, whether it be with a training group, or simply as a means of holding yourself accountable. You are 5 weeks into the 9 week program, with a registered, paid for 5K in just 4 weeks. Repeating a week will put you behind on training, and you do NOT want to miss your race. What do you do?
In my opinion, in this scenario the most important thing is to make sure you can cover the prescribed workout distance, as it will help safely build you up to completing a 5K. So instead of stressing about the prescribed intervals, change your intervals. That’s right. Is 5 minutes of running too hard, but the subsequent 3 minutes of walking too monotonous? Then change it up. Try four minutes of running, followed by 2 minutes of walking. Or three minutes of running. Whatever YOU can do. Cover the prescribed distance (not time) for the day in whatever intervals get you there.
6. Walk If You Need To. Say you are at your first long run, 2.25 miles with zero walk breaks. But when you give it a try, you find that you just can’t do the whole thing without needing a walk break. Well then…walk. And have no fear, walking does not make you a:
- cheater
- loser
- failure
- any other insults you may feel like hurling at yourself.
There are no Couch to 5K police that deem what is “right” and what is “wrong” when it comes to YOUR journey to the 5K finish line.
For what it is worth, my clients for the most part have seemed to progress quicker when taking walk breaks, rather than forcing themselves to run the entire distance. Why? Because the walk breaks allow their bodies to “rest” before they become overly exhausted. Therefore, their running pace at the end of the workout is still strong, much stronger than it would be had they pushed through the entire run without a break. As a result, they are able to cover more distance and sustain a longer workout, which ultimately helps to effectively build their endurance.
7. Find a Buddy. If motivation is your struggle, find a running partner (or many!) who are willing to tackle the C25K program with you. Running partners provide accountability…meaning it’s much harder to hit that snooze button or just head home after work when you know someone is waiting on you.
Other Important Tips:
1. Get Comfortable with Being Uncomfortable. Many of the hurdles you encounter during your first C25K training plan may be mental. And I totally understand, believe it or not I remember a time where the thought of running for FIVE WHOLE MINUTES was terrifying. If you physically can, push out of those comfort zones. Walking is absolutely fine, but it is also a comfort zone. If you are trying to push past a specific run interval but feel stuck, ask yourself if you can give 30 more seconds before dropping down to a walk. Is it hard? Yes. Will it get easier? Yes.
2. Learn to Listen to Your Body. When learning to get comfortable with being uncomfortable, really try to stop and listen to the signals your body is giving you. There is a very important difference between the feeling of stepping out of your comfort zone (increased heart rate, increased breath, etc.) and pain that signals a potential serious issue or injury. Never ignore pain, dizziness, or other symptoms that may indicate a health issue.
3. Rest and Recover. Your goal is to get OFF of the couch…but don’t forget that rest and recovery are both integral parts of running and training. Adequate rest will help prevent overuse injuries as well as physical and mental burnout.
In Summary…
The Couch to 5K program is a great starting point for many new runners…but not all new runners. If you are struggling with the C25K program, know that you are not the only one who has found it difficult. Try the above mentioned tips to help you progress past your training road block. If you are still struggling, reach out to a running coach to see if they can help you design a program to help suit your needs.
Bottom line: don’t give up. Every runner started somewhere, and every one remembers the days when 30 seconds of running was a big deal. Keep pushing forward, and you WILL make it to that 5K finish line…and even beyond!
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*Disclaimer: I am an ACSM certified Exercise Physiologist, however, all information given in this post is to be considered general suggestions for healthy adults, and not personalized exercise prescriptions. Please consult with your physician before beginning a new exercise routine such as the Couch to 5K program.
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
Jack
I totally agree with the points where the Couch to 5K program goes wrong. And I think the most important tip to success in every program is Listen to you body
Brad Davis
Thanks for the tips and useful information. I feel difficult but after I read your post, I think I will create a plan about running everyday because nothing is impossible. Thanks for giving me new perspective.
MICHAEL BRANDON
Thank you very much for your post, This will be essential and useful for people who are runner or even will be runner in the future.
Michael
How great it is!! I agree with you that people need to listen to their body, this is the most important aspect. Some just try to work-out with high-intensity activities to get fast results, this will make your body go down rapidly.
Thanks for these useful tips.
MICHAEL BRANDON
I absolutely agree with this sentence “Every runner started somewhere, and every one remembers the days when 30 seconds of running was a big deal. Keep pushing forward, and you WILL make it to that 5K finish line…and even beyond!”
James Gross
Thanks for the tips and useful information, This will be essential and useful for people who are runner or even will be runner in the future.
Barbara J. Silverman
Totally agree with you. I don’t follow this 5K program but I think that we want to complete it, we will have to listen to our body first. Good result will come, if we know how to practice in the right way. Thanks for sharing.
Susanne
Actually I am thinking about take up 5K program. Thanks for letting me know exactly this training program is for new runners, like me. Your tips are very helpful! Thanks for sharing!
Cate McConnell
Love this post! Thank you. I am struggling with getting back to running 13.1s after almost a year layoff due to injuries & “life happens” stuff. And the hill back is just so darn big. This makes it a little easier.
Candace Livingstone
Thanks very much for this! I definitely needed to read this today. I am struggling with week 4 big time and I have signed up for my first 5km…the clock is ticking!
Julie
Great article! I just finished week 4 and do not believe I am ready for week 5 so repeating 4. I literally came from the couch, no previous excercise for years. No shame in repeating. In just 4 weeks I feel a huge amount of accomplishment and it feels great! I will finish this no matter how long it takes!
Donna
Thank you 🙂
Andrea
Thank you for this. I was getting really discouraged after I tried the Day 1 workout and found I could only go for 16 minutes (our of 30) before I just couldn’t do it anymore. I tried again the next day and couldn’t even make it that far. It was very disheartening.
It makes me feel like a failure to know that, even though I’ve been walking for 3 months, I have to train up to even be at the “beginner” phase of a running program. Seriously took a hit to self confidence due to this. But … it’s nice to see I’m not alone.
Not sure what to do to work up to it. Seems it doesn’t matter how fast or slow I jog (4mph, 4.5mph, or 5mph), my problem is in endurance for the long haul. I don’t get out of breath during the 1 min jogs, but I can only do 3 or 4 cycles before my body just gives out. Unless I literally “jogged” at like 3.5mph, I can’t complete the 30 min workout. And honestly … I feel like any speed where I can fast-walk with a wide stride rather than semi-run isn’t really “jogging.”
So /shrug. Unsure of what to do exactly. =/
CW
I couldn’t even do week 1! I’m not even comnig from the couch, I’m slim and do weekly hill walking and tennis. I have slightly fallen arches, but not completely flat footed. I’m using proper running shoes with adequate support. But I have to stop after 10 minutes of the first workout with agonizing shin splints, before I’m even out of breath. Does this not happen to anyone else?
Sharen
Thanks so much for this info. I am so struggling with getting fit. I’m 52 and have been a couch potato for years!!!! At least 17. I can’t say that I’m massive I weight 10st 6 and I’m 5ft 4 but even so really struggling. I joined a gym to work alongside by 18year old daughter who wants to join the army. I just wanted to encourage her and show her anything is possible if you try but now 3 weeks in I’m really struggling. We go everyday at 6.20 am and we go on the running machine for 30 minutes. I tried the 5k app and couldn’t even do week one!!! Reading your post has encouraged me to not beat myself up and keep it to my own pace. Wish me luck. Sharen ❤️
Laura
What a helpful article! I’ve just completed week 3 of c25k (after pretty much no exercise for years from having 2 children) I used to run every day and loved it but I’m so unfit it’s a real struggle now! I know I can’t move on to w4 yet and your article has made me realise that’s ok, I’ll just repeat w3 or customise next week’s runs so that I can complete them. My goal is to complete a 5k park run but now I feel I can do it in my own time and it’ll still be there when I’m ready! Thank you!
Mary
Thank you for this… just thank you
Beckie
Thank you. I cannot even run the 6 intervals of day 1 and had to walk for 2 of them – and this is my 4th day if doing day #1. I am 53, 4’9.75”, 125lbs, menopausal, and have not exercised regularly in 20 years. I KNOW I am out of shape and easily winded. I am trying but getting quite discouraged – already by day #4. Any suggestions?
Given up
Not a bad article, but only goes so far.
I have tried c25k for a number of months and can’t even complete week 1 level 1. In fact I can’t even complete half of level 1. Do I just walk instead? It seems I just have to accept I can’t run or be fit. Or the system just doesn’t work. I certainly couldn’t afford a coach
Heather Hart, ACSM EP-C
Hi Liam, thank you for your comment! I’m sorry you are struggling with the Couch to 5K program, but please know…you aren’t alone, and not all hope is lost. What do you feel you are struggling most with? Is it muscular strength (legs get really tired), cardiovascular endurance (lungs/breathing rate/heart rate), or both? I will certainly do my best to try and help you!
Sarah
I am 45 and 20+st, I started the c25k last week.
I know I’m not fit, I know it will be hard work.
W1R1 I felt positive, I didn’t stop moving for the whole period, but I certainly didn’t jog all of the intervals.
I was a sweaty mess (the weather probably didn’t help lol).
R2 was a different story, I really struggled, my legs got so heavy I had to stop several times, and I completely missed a couple of the jogging intervals.
I had to walk up a short but steep hill to get home, something that isn’t an issue normally, and I had to stop twice, I really wanted to sit down, but I didn’t.
I knew it wasn’t good, but I didn’t expect it to be, I know I am very obese and unfit.
I didn’t want to be disheartened so I started looking around the internet for information. I found slow jogging, the concept of a jogging motion at a walking pace.
It is more effort than walking, but less than jogging, and for someone who clearly couldn’t jog I figured I’d give it a try.
It has mentally flipped the idea of achieving distance with achieving a duration.
R3 like the first week I didn’t stop, but this time I was able to slow jog nearly all of the intervals, I felt much better about it.
I’m going to repeat the week until I can complete all the intervals.
My theory is that any movement is more than I was previously doing, and as long as I keep trying I’m not going to beat myself up.
Improved speed and distance will be a byproduct of improving my fitness.
Kiera
Thank you so much! I have been in tears today because I am finding week six of the programme mentally and physically draining. I didn’t sleep last night because I was so worried about letting myself down over running 2 X 10 minutes. Your compassionate and sensible words have made me feel so much better. I was on the verge of quitting, but I’ve picked myself up and given myself permission to stick at this level until it feels more comfortable before progressing. Thank you.
Lalita
Just stumbled on this article, 7 weeks into my program (loser, cheater, etc.). So useful. Thanks.