Follow the Couch to 5K (C25K) program

What to Do

Download a C25K app and follow the 9-week program that alternates walking and running intervals, gradually building to 30 minutes of continuous running. Sessions are 3 days per week with rest days between.

Why It Works

C25K's progressive structure prevents the most common beginner mistake: doing too much too soon. A 2023 UK study found 69.6% adherence — significantly higher than other beginner programs (45-65%). The walk-run intervals build cardiovascular fitness while giving musculoskeletal tissues time to adapt to impact.

Tips

• Run at conversational pace — if you can't talk, you're going too fast
• Repeat weeks that feel too hard rather than pushing forward
• One in three C25K participants reports minor injury, so listen to your body
• The free NHS C25K app and ZenLabs C25K are popular, well-structured options