The Couch to 5K programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping in 9 weeks. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. Probably the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started. Which can be a major barrier to continuing in your fitness journey. Couch to 5K is different as it starts with a mixture of running and walking to gradually build up your fitness and stamina. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.