Group challenge template
Couch to 5K
Nine weeks from your first jog to running a full 5K. Rest days count.
Couch to 5K is a popular beginner running plan because it starts gently. Week 1 is 60 seconds of jogging at a time. Each week the running intervals get a little longer until, after nine weeks, you can run 5 kilometers without stopping.
Week 3 is the first real jump, from 90-second runs to three minutes, and it is where quitting starts to look reasonable. Following the plan with a group makes a skipped week visible, which is usually enough to keep you going.
The rules
- Three runs a week, following the C25K plan from run/walk intervals to continuous running.
- Check in when you did what the plan asked that day. Scheduled rest days count too.
- Repeat a week if you need to.
- Nine weeks, 63 days, one check-in per day.
Rest days count as check-ins because rest is part of the plan. Following the schedule, including recovery, is what earns the check-in.
Why do it with a group
When you train alone, it is easy to skip a run without anyone noticing. With a few friends on a shared board, everyone can see who is keeping up with the plan.
You don't need to run together or live in the same city. Everyone follows the same nine-week plan and checks in on the same board.
Run Couch to 5K on the board
Create the challenge in about a minute, start on your own or invite your group with a link, and check in once a day. Everyone in the challenge can see who has checked in.
Start Couch to 5KQuestions
I'm not very fit. Is this for me?
Yes, it was designed for beginners. Week 1 alternates 60 seconds of jogging with 90 seconds of walking. If a week feels too hard, repeat it.
Treadmill or outside?
Either works. If you plan to run your 5K outdoors, try to do the last few weeks outside too.
What if the group is at different fitness levels?
Couch to 5K is based on time, not speed, so everyone can follow the same schedule at their own pace.