What is Couch to 5K?
A first 5K doesn’t have to begin with running five kilometers. It can begin with a walk.
C25K by Zen Labs is an eight-week run/walk program for people getting started with running. You follow three numbered workouts in each training week, with audio cues telling you when to walk and when to jog.
How the run/walk approach works
Early workouts alternate short jogging intervals with walking breaks. You don’t have to decide when to switch or keep checking a stopwatch. Follow the next cue and choose a pace you can manage.
What happens in the first workout?
- Start with a five-minute warm-up walk.
- Alternate 60 seconds of jogging with 90 seconds of walking, eight times.
- Finish with a five-minute cool-down walk.
That first session is 30 minutes, including all the walks. The app shows the details for the workout you choose.
Do I have to run on Monday, Wednesday, and Friday?
No. Week 1, Day 1 is a workout number, not a weekday. Choose the days that fit your life. You can revisit a session rather than feeling tied to a calendar.
What if I need to repeat a day?
You can repeat a workout. The goal is to keep a clear next step, not to race through a checklist. Your progress follows the training sessions you complete.
What do I need from the app?
Pick your next workout, press Start, and listen for the audio cues. C25K also includes a view of your training progress. Check the store listing for platform-specific features and current plans.
Your first step can be a walk.
Get the guided C25K run/walk plan for iPhone or Android.