Couch to 5k (c25k) from TrainAsONE
TrainAsONE’s c25k – within 10 weeks, you’ll be a runner.
- Do you want to start running?
- Gave up running because you found it too hard?
- Started running, but quit due to injury?
If any of the above describes you, then you’ve come to the right place! TrainAsONE, the multi-award-winning Artificial Intelligent personal running coach, is now available for the first-time / novice runner.
What is it?
Our couch to 5k is a run-walk training program designed to guide you from walking, to running 5 kms (or around 30 minutes) over an 8 to 10 week period.
TrainAsONE’s c25k is unique – it is adaptive and lifestyle friendly
So what’s different about TrainAsONE’s c25k compared to all the rest, we hear you ask. Simple. Our program is adaptive, fully configurable and fits around your work and personal life. Tell the system the days you can run, and let it build your plan. You can change these days at any time. And if you miss a run, not a problem – TrainAsONE adjusts your plan in the most appropriate way.
What do I need?
We love to use the Racefully iPhone app with TrainAsONE – its unique feature being voice guided workouts.
Besides a pair of running shoes, all you need is a smart phone or sports watch to record your running data. Our preferred way of recording your runs is the Racefully iPhone app. However, TrainAsONE is compatible with all the major running apps and sports watches. The unique advantage of Racefully is that it is able to provide voice guidance and feedback during your workouts.
How do I start?
Using the TrainAsONE c25k plan is simple:
- Create your TrainAsONE account for free using the button below.
- You will then be guided through an onboarding wizard to setup your plan. This includes selecting your preferred option to record your running data (e.g Racefully).
- Follow your personal c25k plan.
- Enjoy the thrill of getting fitter and healthier!
TrainAsONE provides a calendar view of your upcoming workouts, and you can optionally have your next workout emailed to you ahead of time (if you use the Racefully app, you can have notifications on your phone).
How much is it?
Our c25k is completely free.
A potted history of c25k
Couch to 5k was developed by Josh Clark (a User Experience designer) in 1996 as a program to guide people on beginning to run: “to bridge the gap from walking to jogging and eventually to running”. He felt that too many people abandoned running shortly after starting out due to attempting (because of a lack of knowledge) to perform too much, too quickly – they experience “burning lungs” and “muscle aches”, and abandon running due to thoughts of “this feels bad” and “I’m not able to do this”.
The basic idea of the plan was to have a 3 day per week schedule beginning with run-walk routines of 20 minutes, progressing over 2 months to a goal of running a continuous 5 Km (or 30 mins). Clark tested his first incarnation of the plan on his mother, and then released it to the public on his Kick website. Later Kick was subsumed into coolrunning.com, still the ‘official’ home of couch to 5K. There are numerous official (and nonofficial) minor alterations or adaptations over the years, but the basic plan remains the same.
It is estimated that well over 5 million people have followed a c25k-style plan.