Thinking about starting to run this year but feeling unsure where to begin? You’re not alone. Sometimes, all it takes is one simple run—that first step away from the couch and toward a healthier habit.
This is where the Couch to 5K training plan comes in. Designed especially for beginners, it helps you prepare for your first race or build a steady running routine. A 5K is a goal that anyone can achieve with the right structure, motivation, and commitment. One of our most trusted training plans is built to turn those running goals into reality.
To prove just how approachable it is, senior editor John Gilpatrick began the program at the start of 2026 and shares his experience after completing the very first run.
Helpful Reads to Support Your Training
- Couch to 5K Training Plan
- Start Running: The Best Way to Begin
- 5K: Run Your Best Time Ever
Why a Training Plan Makes Running Easier
You might be wondering if a structured plan is really necessary. After all, it’s just a local 5K, right? Following a plan doesn’t mean running every day. Instead, the Couch to 5K plan focuses on gradual progress, helping you safely increase fitness, mileage, and consistency over time.
You’ll also learn how to add strength training and cross-training into your routine, keeping your body strong, balanced, and injury-resistant as you move closer to the finish line.
Beginner-Friendly Guidance That Goes Further
The support doesn’t stop with the plan. For even more expert advice, pair it with the How to Start Running program. This guide is built for new runners learning how to make running a regular part of their week.
Covering everything from running form to motivation, the program helps you build habits that last and a routine you can actually stick with.
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Everything You Need to Get Moving
If you’re ready to log your first miles this year, we’re here to help. Download the Couch to 5K training plan, follow the expert-led How to Start Running program, and join Runner’s World+ for even more access to training, nutrition, wellness, and performance content.
Couch to 5K Training Plan
Download the plan and start building your running habit today.
More From Runner’s World+
- Own Every Mile – Tools to guide you from base building to smarter racing.
- Learn to Recover Properly – Expert advice on injury care and recovery.
- Train With RW+ – Join a virtual community with editor access and guided training.
Reduce stress and improve your health with 450+ workouts on the Runner’s World Streaming App, plus in-depth training plans and coaching advice.
About the Editor
Ashley Tysiac is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. A former collegiate runner at UNC Asheville, she has completed two marathons and covered major events including the Paris Olympics, U.S. Olympic Trials, and multiple World Marathon Majors.
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