What It Is: This is an app designed for beginner runners. The purpose of C25K (or couch to 5K) is to get you from walking to running a 5K in about 8 weeks. The app gives you run/walk programs that gradually increase the amount of time you are running until you are able to complete the 5K distance.
Why We Like It: New runners have to start somewhere, and this is the go-to app to get you ready for your first 5K. Over 5 million people have used the app to get them off the couch and into a race. You alternate between walking and running until you build strength and endurance.
C25K is designed to be an 8 week plan, but if you are a total couch potato and can’t complete the run duration on a particular week, that’s ok. You just repeat that week and make it a 9 or 10 week program. The point is to get you up and moving! You workout 3 times a week, ideally with breaks between days (where you can cross train, but shouldn’t be running). Each workout session is from 30-40 minutes long (including a 5 minute warm up and 5 minute cool down). You can handle that, right?
The app now has an audio coach that alerts you when to walk or run with detailed stats like “begin running for one minute, you are on run 3 of 8.” This is helpful as you get tired near the end, you know exactly how many more run sessions you have to go. It kept us from giving up. Also, the C25K app is compatible with GPS apps, Healthkit, and MyFitnessPal – so if you use one of those programs to track your distance or calories, you can synch up. It’s also compatible with most music apps so you can play your own tunes as you’re running. This is a definite motivator!
Ready to get off the couch and train for your first 5K? Check out the C25K app now.
