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Couch to 5K is a fantastic program that has been designed to get just about anyone running 5 kilometers or 30 minutes in just 9 weeks. 

Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.

First things first: You might simply be wondering, “How far is a 5K?” A 5K is five kilometers or 3.1 miles—and completing a race of this distance is well within your reach.

Many newcomers to running become discouraged by the difficulty associated with the activity because they start too fast and push too hard. Their bodies push back and they end up resenting running. Couch to 5K isn’t just intent on getting you to race day, it has been specifically designed to instill a love of running.

With little or no running background whatsoever, Couch to 5K will transform you from couch potato to regular runner—one that can even exceed 3.1 miles—in just two months. Though it may be tempting to run out ahead of your training plan, resist the urge. If the program feels too strenuous, just lengthen it. Patience is the key.

Each session should take around 30 minutes, three times per week. Be sure to build in rest days between run days to allow your body to recover. Better, more thorough recovery will only aid in your progress to becoming a better runner.

Here you will find all the tools you need to achieve your goal.     A   downloadable training program, tips and links that will help   you every step of the way.

Once you have completed your training program you can hang your very first medal with pride!

That's it,  now you're a runner!


Please note -Your medal will be dispatched when your order is placed



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Life after C25K

First of all, congratulations! We are assuming that you have either finished or are close to finishing our Couch to 5K program. That is a huge accomplishment. Hopefully you have taken a few minutes to reflect on how far you have progressed (remember when 60 seconds of straight running was a challenge?) and have your sights set on a new goal.


Some runners have a lot of trouble after finishing C25k. After all, finishing a structured training program is hard work and leaves you wondering “what’s next?” Here are our suggestions for those of you who have conquered Couch to 5k.

Run a Race! 

This can be a chip timed event, a color run, glow run, run with your dog or whatever else sounds fun. Two reasons behind running a race – 1) you just finished a program with 5K in the title and 2) If you do not have the running bug yet, you probably will after your first race.

Racing brings out the competitor in all of us. After running your first race, you’ll have an ‘official’ 5K time. Guess what? You are going to want to beat that time, meaning you will need to sign up for and TRAIN for another race. See how this is working out? By running the first 5K, you will be motivated to continue on your journey past Couch to 5K and want to keep on running. Are you sold yet? Go, sign up for something right now!

Find Your Next Training Program

What drew a lot of us to the Couch to 5K program was its structure. Chances are you printed out or referenced the training program online, downloaded an app, or made appointments for several weeks in your calendar. All of these are great methods to keep up with the program.

Enter a Virtual Race

Signing up for a race can be a terrifying thought if your confidence to run in front of others hasn't grown yet. We know, we were there once! Virtual races are a fantastic idea. You enter, run your distance, you can run it when and wherever you feel most comfortable, even on a treadmill. You submit your evidence from your running app (Garmin, Mapmyrun etc) then your medal is posted to you. It's that easy and a great way to stay motivated. Her are a couple of our favourite Virtual Running websites.

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