Couch to 5K


About C25K Plan

C25K is short for “Couch to 5K” which is a beginner’s running plan created by Josh Clark.

What is great about this running plan is that it is designed for people who are just taking up running. One of the main problems beginner runners face is that starting up is not necessarily easy. Most people give up rather quickly because their body rebels and it becomes a burden to go out and run. C25K plan addresses this by easing you into running.

C25K plan in a nutshell:

  • You alternate between walking and running until you build strength
  • It is a 9 week long plan
  • You workout 3 times a week, ideally with breaks between days.
  • Each workout session is from 30-40 minutes long (including 5 minutes warm up and 5 minutes cool down)

For example, the first week you run for 60 seconds then walk for 90 seconds and repeat that for 20 minutes. That’s it. Anybody can do that.

The second week you increase to 90 seconds running and 2 minutes walking, and so on until at week 9 you are able to run for 30 minutes straight which is roughly 5K.

So, if you are thinking about taking up running C25K is the best way to do it!

Links about C25K running plan:

79 Responses to 'About C25K Plan'

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  1. Sammi said,

    I just downloaded this app and I’m hoping it will help be get back into shape. I had previously used the C25K podcast about a year ago — but I hate techno music so I didn’t stick with it. I’m looking forward to being able to use my own music. Good looking out with this app.

    • Alex said,

      Thanks Sammi. I hope this app will help you stick with the C25K plan!

  2. Molly said,

    Fantastic app! Love love love. I tried the program previously that had music along with the cues, but wasn’t the best. It’s so great you can hear your own play list. Such a great program!

  3. Alex Aleman said,

    One word to describe this app…Awesome!

  4. Leslie Tyner said,

    Love the app. Makes it do easy for non runner like myself to ease into running


  5. [...] can read all about the app here or the original plan [...]

  6. Ashley said,

    can you get the app for any other phone network? I have t-mobile, anyone know an app for the G-1 phone??


  7. [...] in the coming weeks. My excitement about trying new exercises even has me researching possible running programs. Horror of horrors! I NEVER in a million years imagined I’d actually seek out running. But my [...]

  8. tinatoodles said,

    Love the app! Just started this morning :)

  9. Jen Leheny said,

    I love this iPhone app so much – just did my first 20 minute run and I didn’t think I could make it but I did! Thanks so much for this app – it makes it easy to follow along without thinking about the timings.

  10. Marisa Gary said,

    I just completed week three and I cannot believe I’m actually running! I love that I can play my own music behind the prompts. I’m just thrilled about the whole program!

  11. Jen Leheny said,

    It’s me again – I just did Week 6, Day 3 and I think there is a bug. The screen told me it would be a 25 min run but I’m sure it was 30 minutes because I was looking at it as I ran. Please reply.

    • Liam said,

      W6D3 is 25 minutes of running. But with 5min warm-up and 5min cool-down that equals 30 minutes total.

      • Liam said,

        I never wss any good at Math :-) (that equals 35 minutes)

  12. Michael H said,

    I did my first workout this evening. It was not as bad I thought it would be. The APP is a good task master. I hope to keep it going long after the 9th week.

  13. R Riley said,

    Just completed week 8 day 3. Terrific App, really helps to motivate you – I never thought I would be able to run for 28 minutes without a break!!

    Highly recommended and the updates with the 10, 5, 2, and 1 minute to go notifications really help you to push yourself that bit harder right at the end.

    Thanks for creating it!

  14. judy said,

    any chance a blackberry app is on the way??

    • Tanya said,

      Judy,

      Sorry for getting to you so late. I am days away from getting a blackberry app approved!

    • Alex said,

      Judy, Yes we are a few short days away from our blackberry app. Stay tuned for the release date I’ll post it on the blog!

      Happy running!

      Tanya http://twitter.com/c25kapp

      Two new apps now available in the App Store! Bridge to 10k – 6 week plan for C25K graduates that takes you to 10k distance http://bit.ly/bskvrl

      Ease into 10k – 10 week plan for 10k distance http://bit.ly/cpZ7jR

      PS: If you love our app, and haven’t left a review yet, please consider writing one today. Click here to open the app in iTunes: http://bit.ly/7QW5rh This app has spread 100% through word of mouth. Thanks so much!

      • judy said,

        thanks for the update. that’s good news! is there a date set for the release?

      • Alex said,

        I don’t have a date yet, but it will be soon. Let me know if you’d like to beta test it and I’ll send you a beta when I have it available.

      • judy said,

        sure, i’d be happy to beta test it. send it along when you’ve got it! thanks!

      • Tabitha said,

        I’m anxiously awaiting the BB app and would be happy to test a beta version as well. Hope it’s coming soon.

      • carole said,

        seeking the C25k app for blackberry!! am soooo jealous of my friends with iPhones SOLELY on the basis of this c25k app and hope the DAY has come that it is now available for blackberry—-please say YES and direct me where to download. THANkYOU!!

      • Julie said,

        I’m waiting on the BB app too! Any updates?

      • MrsWunderlich said,

        Is the Blackberry app out yet? I love my blackberry but want an Iphone solely for this app? I would like to beta test it if that is possible!

  15. Liam said,

    Yeah… I was a little unsure of that… it would help to have some documentation on this. Anyway..the Facebook link appears right on the start screen of each workout. I usually tap it right after I have completed the workout. the first time you click it you will be asked for your login/password to FB. Then you’ll have a chance to enter a personal status note and then you’ll click Publish and the workout details along with your note will get publshed to your FB Wall. I actually have an iTouch – so I make sure my iTouch is setup to connect with my WiFi network at home automatically. Then when I get home after the workout I wait a few seconds hoping it has linked up… then I click the FB button in the C25K app. If you have an iPhone you won’t need to do that… as your iPhone can update FB all by itself. HTH.

  16. William said,

    I have to echo everyone’s sentiments. I USED to HATE running. This app has me excited about running, which i never thought was possible. I used to always say, “i’m a sprinter not a long distance runner.” This app is helping change all that. The increments, the progression were perfect. Thank you so much for this application, it is easy to use and helps me get excited about running and getting shape.

    Im looking forward to using the gateway to 8k…any other apps you guys create for running.

    • Alex said,

      William,

      I am so excited that so many people are choosing to get in shape. Comments like yours help us to be better and work harder on making the apps the best they can be. I too never thought that I would be a runner until I started the program last year. The cool thing is knowing that it is possible and many are testifying that it is.

      Happy Running,

      Alex
      Have you seen the new blog post on the 10K plan? Let us know what you think.

  17. Dave said,

    Ok…so…I downloaded this app because I know I need to get out of my recliner and back into shape…building up a gut and just stagnating sux. I have to admit, I actually didnt think I would make it thru the whole run, but amazingly I did…I love this app so far and just pray that I will stick with it to the end. I even bought a membership to the gym to be able to run on the indoor track. Being able to listen to my own music is definately a plus. This program is just right for beginners. You get a great workout without initially over doing it.

    • Dave said,

      Alex, thanks for the quick reply on the e-mail i sent you…I just completed week 1 day 2, and though my legs were sore, it seemed a bit easier….and i was able to post it to my fb using the comment button like you said!!!!

  18. Kevin said,

    Excellent! I was just thinking about starting to run .. going to try out this app on Monday!

  19. Nina said,

    Alex – happy to hear the BB version will be out soon! Would love to beta test it – please add me to the list!

  20. jennilee said,

    Helo,

    gertrude2 left this comment as a review at the iTunes store. Is this true?

    “doesn’t specify in the description, but you CANNOT play music while using this app unless you’re on an iphone. i’m on an itouch, which means i just wasted $2.99″

    I have an iPod Touch and don’t want to buy a useless app if I can help it. I hope it’s not true because this app looks amazing.

    • Alex said,

      Hi Jenilee,

      The reviewer is incorrect. The app can play music on the iPod touch. If you have OS 3.0 or greater installed on your iPod touch you can use the in-app player to play music. If you have an earlier version of the OS you’ll need to play music with the iPod app, before starting the C25K app. The same applies for iPhone as well.

      You can find the OS version by going to the Settings app then tapping on General > About and noting the Version number

      • jennilee said,

        Thank you so much for replying so quickly. I just bought the app and am very excited that it works so well. It is just the thing to get my butt in gear to start again.

      • Katie said,

        I’m on an itouch – is it necessary to be connected to the internet to use this app or will it work in areas without internet access?

      • Alex said,

        Internet connection isn’t required during workout. The only feature you’d need the connection for is to post to Facebook and Twitter if you’d like.

      • Laura said,

        Quick follow-up….
        I have read that a benefit of this app (for my iPod touch) is that I can listen to my own music.
        My question – is there any music in the app itself or is the app meant to be C25k directions…. to overlay my own music?
        Thanks

      • Tanya said,

        Laura,

        You are right! There is no built in music only audio cues. The app just allows you to listen to your own music if you so choose to during your workout.

  21. stephanie said,

    So whens the BB app coming? I had this on my iPhone but had to get a BB and I’m missing this dearly!!

  22. Raegan said,

    Has there been any new word on releasing this app for Blackberry??? I’d really love to try this out!

  23. Raegan said,

    Definitely! Love being a software lab rat. Please send it along when you’ve got a version for testing.

  24. LaRubia said,

    I am just in week 2 and am waiting on the beta for Blackberry. I would love to try it. I’m currently counting out my seconds but know this will be imposible as I move up.

    • Tanya said,

      HI LaRubia,

      I will make sure Alex makes the final testing this week. It is literally days from being launched. We’ll keep you posted!

  25. Dave said,

    I’d love to see a Blackberry app as well, and would happily beta as well! :)

    • Tanya said,

      Coming real soon. I’ll keep you posted!

  26. Melody said,

    Would love to be notified when the Blackberry app becomes available. My friends have just started the app on their iPhone. I wouldn’t mind beta testing the app if you still need people.

  27. amber said,

    A couple of my friends just started using the c25k on their i-phone and they <3 it! I am a lil jealous because I have a blackberry and couldn't find one. I would love to be a beta tester if you're still in need :)

  28. texasshiva said,

    Any update on the BlackBerry app?

    • Tanya said,

      We are still beta testing a few blackberry versions we will keep you posted. Thanks for your interest.

  29. amber said,

    I am very interested in the c25k app for blackberry. I would love to be notified when it is available. I don’t mind beta testing if you’re still needing volunteers. Amber

  30. tim said,

    My wife an I are starting c25k this week and both have Blackberry Curves. I would be very interested in this app!!!
    Thanks!

  31. Steven said,

    I would also like to know when the BlackBerry version is available. I have been trying to stall my wife from going for an iPhone or iPod Touch since we both have BlackBerry Storm2s.

    -steven ô¿ô

  32. Susan said,

    How’s the c25k app for the blackberry coming along? I want to be notified when it is ready! Currently I use the podcast on my Nano but would love to be able to use an app on my Blackberry!

  33. Susan said,

    Sorry, forgot to check that I wanted notified from follow-up comments to my previous question about the Blackberry app. Hope it’s coming soon!

  34. Julie said,

    I’m anxiously awaiting news on the BB too!! Any updates?

  35. Glenda said,

    I bought the App to use with my son to get him ready for Basketball Camp, plus I need to get in shape…I have a bad knee so I can’t run but I am walking the entire time and enjoying the motivation from the prompts. It’s not just for running!

    • Tanya said,

      Glenda,

      You are right the app is great for walking, running, or both. You are doing the right thing, keep up the good work and get your son ready for camp while spending some quality time together.
      Thanks for sharing!

  36. Melanie said,

    I would also LOVE to be informed when the app for blackberry comes out! Can’t wait.

  37. Tove said,

    Greetings from Norway! I just finished W6D2, and am so excited that I’m now about to do “real” runs! Never ran before in my life (I’m 40…), when I started week one I could hardly finish the 60 second intervals:-) Now I’ve signed up for a 10K race in Oslo on September 26, and was so thrilled this morning to see you have a Bridge to 10K app. Just wanted to let you know how happy I’m with the app, and that it really works!!

    • Tanya said,

      Hello Norway!!!!
      Thank you so much for your message. Congrats on feeling like a real runner with using our app. Good luck with the 10K run in September and let us know how well you did! Keep you the good work!

  38. Stacy said,

    I am also interested in a BB version… is it available yet?

    • Tanya said,

      Stacy,

      Thanks for your interest in our app. Unfortunately we had to put our BB version on hold. We want to make the app available for BB, but we do not have a launch date as of yet.

  39. Marykate Murphy said,

    I am excited to start this program, so many of friends are having great success! I am a bb and would be very interested in an app for this!! I would be happy to be a beta tester :)

    • Alex said,

      Hi Marykate,

      I had to put the development of BlackBerry app on hold for the time being. I plan on resuming the development soon.

  40. Dan said,

    I hear nothing but good things about this app from all my friends with iphones. Is there any update on the release of a blackberry version? I also would be interested in testing any beta that might be available. Thanks!

    • Alex said,

      Hi Dan,

      I had to put the BlackBerry version development on hold temporarily, but I will be resuming it soon. The sheer number of different BlackBerry devices makes it so much harder to develop and test for BlackBerry platform.

  41. Betsy said,

    Just got this app and love it! – started on saturday. I ran my first 5k before the baby and hoping this will make getting back in shape fun. :) Will hopefully do the 10k one late.

    Thanks!

    • Tanya said,

      Betsy,

      Fantastic! Thanks for writing and sharing. Keep up the good work and let us know how your post baby 5K race goes.

  42. jennifer said,

    Since the new multitasking option on the iphone can you run your ipod in the background with the app? or do you just have the option of playing the playlist?

    • Alex said,

      Hi Jennifer,

      Yes, you can play music with the iPod app and use the C25K app at the same time.

  43. Danielle Ryerson said,

    Is there anyway to get a c25k podcast made for you? I jsut use an ipod shuffle but I hate the music that is out there for these..

    I’d like to have my own choice of music. Anyone know?

    • Tanya said,

      Hi Danielle,

      Thanks for your question, but our app only works on the iPhone and iPod Touch currently. I know how great it is to have your own music to listen to while working out. Sorry.

  44. Matt O'Harver said,

    I bought the app in June, Started running on June 19th. I am running my first 5K on 9/11/2010 to support backstoppers. Thanks for a great app to get me off the couch and on my feet. It really helps keep you going.

    • Alex said,

      Thanks Matt, I really appreciate your comment. Congrats on finishing your first 5k!

  45. Amanda said,

    Hi, I purchased the app for my i touch and I am not seeing it anywhere on my touch. Am I missing a step?

    • Alex said,

      Hi Amanda,

      The most likely reason is that your iPod touch is running an older version of iOS. The app requires iOS version 3.0 or greater. You can find the OS version by going to the Settings app then tapping on General > About and noting the Version number

      If you have version prior to 3.0, follow the link below for instructions on how to update your iPod touch:
      http://www.apple.com/ipodtouch/software-update.html

      Once your iPod touch is updated, you’ll be able to sync the app to it from your iTunes.

  46. Tanya said,

    Katie,

    Sorry for being misleading in anyway. We have been testing the beta version of the app on several different blackberry phones from interested people such as yourself. Unfortunately, as of yet, we have not been able to fix all the bugs. I do apologize for this and yes we are still looking into a version for blackberry, but it has proved to be more difficult then we thought.


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