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Notes for new runners.
Training tips, gear advice, and honest motivation from the team behind the #1 Couch to 5K app. Lace up — we'll meet you at the finish line.
How to Survive Week 5 of C25K
Week 5, Day 3 asks you to jog 20 minutes straight — no walk breaks. Here's why it feels impossible, why you're more ready than you think, and how to get through it.
What to Eat Before Your First Run
You don't need a sports-science degree to fuel a 30-minute workout. A simple, beginner-friendly guide to eating before, during, and after your C25K sessions.
How to Choose Running Shoes as a Beginner
You don't need the most expensive shoe on the wall. A no-nonsense guide to picking your first pair of running shoes without overthinking it.
The Science Behind the Run-Walk Method
Alternating running and walking isn't cheating — it's the reason C25K works. The physiology of why intervals turn lifelong non-runners into runners.
Why Rest Days Make You a Faster Runner
C25K is three runs a week for a reason. The rest days between them are where the fitness actually happens — here's the case for doing less.