3 Flaws in Couch to 5K (And a Better Plan for Beginner Runners)

Are you struggling with Couch to 5K? This beginner-friendly running plan offers a gentler approach, with time-based runs and strength training to prepare your run!

Read the blog post here: 3 Flaws in Couch to 5K (And a Better Plan for Beginner Runners)

Get the None to Run app

Episode Transcript

Coach Mark (00:00):
Three flaws in Couch to 5 k and a better plan for
beginner runners. Couch to 5 klaunched in 1996, but its story
starts with Josh Clark, a nonrunner who found learning to run
tough. To help his mommies intorunning with a gentler approach,
he created a simple plan for herthat eventually became couch to
5 k, now a popular programaround the globe helping

(00:21):
millions start running. As an RRcertified distance running
coach, I'm a fan of thesimplicity of Couch to 5 k and
the encouraging community ofrunners it has built. Couch to 5
k is a well known program, butit's not the best starting point
for everyone.
Its popularity has made italmost synonymous with learning
to run, but there's much moreeffective approaches that might

(00:41):
be a better fit for you. While Irealized the couch to 5 k
running plan should be looked atas a guide and that no generic
training plan is perfect, itdoes have 3 big flaws. One,
there's no strength and mobilitycomponent. 2, it focuses on
distance instead of time. 3, itprogresses too quickly.
These flaws make Couch to 5 kespecially difficult for

(01:04):
beginner runners and those whoare overweight. If you wanna
start running and need a planthat progresses with you, a plan
that you're in control of andnot the other way around,
running shouldn't be so hardthat you risk injuring yourself,
burning out, or giving up.That's why I made an easy 12
week plan and an app for realbeginners called None TO Run.
First flaw, there's no strengthand mobility component in the

(01:26):
couch to 5 k. Running isstressful on the body,
especially when you're justgetting started.
Beginner runners generally don'thave the lower body strength
needed to prepare themselves forthe demands of running. Some
general strength and mobilityexercises will help you manage
these demands. It will also cutthe chances of getting injured.
Staying injury free during the1st few weeks of running is

(01:47):
crucial. 5 to 10 minutes ofstrength training per week will
do wonders.
No equipment required. Couch to5 k suggests stretching before
and after each workout. I thinkyou'll get much more bang for
your buck with a simple strengthand mobility routine. Number 2,
run for time in the beginning,not distance. When you're just
getting started as a runner,your body doesn't know how far

(02:09):
you ran.
It only knows that you're onyour feet for a certain amount
of minutes. Couch to 5 ksuggests that you can run for
time or run for distance. Whenrunning for distance, beginner
runners often feel pressure tocover a certain distance in a
certain time. This creates badrunning habits that can lead to
burnout, injury, and lessenjoyment. Number 3, repeating

(02:31):
some weeks should be mandatory.
Beginner runners need time fortheir bodies and minds to adapt
to running. Newbies oftendevelop injuries like shin
splints, Achilles tendinitis, ITband syndrome, and plantar
fasciitis. Counties to 5 kincreases the time or distance
with each week. While it doessay to repeat weeks if needed
and to progress when you feelready, I think there should be

(02:52):
mandatory repeated weeks.Repeating weeks is more
conservative, decreases thechance of getting injured, and
perhaps most importantly will bemore enjoyable.
Bonus, Couch to 5 k's week 1 istoo hard. Week 1 of Couch to 5
k, intervals of 1 minute ofrunning and 90 seconds of
walking. 1 minute of running andonly 90 seconds of rest is

(03:14):
simply too much for mostbeginner runners. Struggling
through week 1 from both thephysical and psychological
aspect often makes people wannaquit before gaining any
momentum. With the shortfalls ofcoach to 5 k that I've
mentioned, I have a betterrunning plan for you.
Perhaps you've tried coach to 5k in the past with no success.
Was moving from week 3 to week 4too much, Too soon? Maybe you're

(03:37):
carrying some extra weight andneed a beginner running plan
that will serve you better bothduring and after it's complete?
Enter none to run. None to runincludes simple strength and
mobility routines with noequipment required, is based on
running time, not how many milesor kilometers you cover,
progresses safely andconservatively, incorporates

(03:57):
behavioral science bestpractices to build habits and
confidence, and has a supportiveand inclusive community.