The Ultimate Guide: Couch to 5K

Have you always wanted to run a 5K but don't know where to start? Maybe you've tried running here and there but always end up totally discouraged? This course will tell you everything you need to know to feel confident on race day.

Featuring Francisco Gomez , Personal Running Coach

5
Format
5 lessons delivered to your inbox, with a daily challenge included in each
Duration
5 days to complete the course, 7 weeks to complete your 5K training plan for race day
Time
5 minutes per lesson

What you will learn

  • How to get to the start and finish line using a structured exercise program
  • The one healthy habit that will make the biggest difference in your training
  • Simple interval exercises to improve your running fitness
  • How to incorporate walking into training (and even race day!) to get the best results
  • What to do when you feel like giving up

Why should you take this course?

  1. To set a tangible goal that you can focus on. It's easy to get overwhelmed when trying to get in better shape. There are just so many ways to get healthy and fit—setting a goal for a 5K gives you something simple and straightforward to work towards.
  2. To get the long and short of training for a 5K. You want guidance that tells you what you need to know, but don't want to slog through whole books for it. It's tough enough making time to run—the less time you spend reading, the better!
  3. You're done feeling like a couch potato. Today is the day you make a change for yourself, starting with enrolling for this course.


Course Overview

5 Lessons

Gearing Up
Building Good Habits
Making a Training Plan
Staying Motivated
Preparing for Race Day


Meet the Expert

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
Show more


Frequently Asked Questions

I can't even run for one minute without feeling like passing out. Should I take this course?
Will this course help me go fast during the race?
How will I receive this course?
What is wikiHow's refund policy?


What are others saying?

Jayson

I didn't realize the importance of clothes and shoes. Also learned to build up distance gradually. This changed the way I run.

Killian

I've been wanting to do a 5k for a while. It's just really hard to run regularly. I liked that this plan was really simple.

Gen

Felt good on race day and I have this course to thank!!

Disclaimer: The wikiHow service is provided without warranties of any kind, including that the content is accurate, reliable, correct or will meet your requirements. Use of any information provided is at your own risk. See our full Terms of Use for more information.