The Couch to 5K (C25K) program is a structured, gradual running plan designed to take non-runners from a sedentary lifestyle to completing a 5-kilometer run over several weeks. Originally developed by Josh Clark in 1996, the format has since been widely adopted by health organizations, including the in the UK, due to its accessibility and efficacy.

The first month is crucial as it lays the physiological and psychological groundwork for continued training.

The Science Behind Beginner Running Programs

Running is a high-impact cardiovascular exercise that places demands on the musculoskeletal, cardiovascular, and respiratory systems. When a previously sedentary person begins running, their body undergoes several key adaptations. Initial aerobic improvements occur through increased mitoch

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