If you have toyed with the idea of starting to run or have a friend who has recently taken up running, chances are you have heard of the Couch to 5K (C25K) program.

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C25k App Spotify Download

But if you have not, it is a wildly popular training program which is designed to take a non-runner from a sedentary lifestyle to running a 5-kilometer race in just nine weeks.
It is designed by Josh Clark and published initially on the training website Cool running.

The C25K has claimed to help thousands of people become runners and has blossomed into a running movement of its own.
The training plan consists of three days of training sessions per week, for a total of nine weeks.

Each session includes walking and running intervals, measured by distance or time, progressing forward with the final goal of running either 30 minutes or 5k without walking.

Spotify Company About Jobs For the Record Communities For Artists Developers Advertising Investors Vendors Useful links Support Web Player Free Mobile App 2020. The Couch to 5K application integrates with your Music app, Spotify, and Pandora, so you can listen to music while you run. You control the music from the workout page, including pausing your playlist and skipping songs. You can even control the volume without interrupting your workout. Twitter, Instagram and Facebook integration is another plus.

Running apps are very popular nowadays, and there are plenty to choose from.

App is great but missing connection to Spotify The app is great and is an amazing way to learning how to run. I do however miss the music connection with Spotify, or other music services, as I need to leave the phone unlocked and open to be notified of the different cycles (walking, jogging, etc). The only C25K app that works accurately while your device is locked! Jammer geen koppeling spotify Maar verder prima. LlucNuna, 13-2-2018. Easy and good build up for coach potato Used it one day. Ads are adjustable and training has good build up. Voice with instruction is clear. It is doable for a couch potato who hasn't run for 15 years. When I run I listen to Spotify via my phone with a blue tooth headset. If I install the couch to 5k app, can I play both Spotify and the app at the Press J to jump to the feed.

The difference between Couch to 5K and many other iOS running apps is that while those apps can track your run, they do not tell you how much to run or how often.
The Couch to the 5K app is an excellent choice for new runners because it combines an easy-to-follow plan with the iPhone’s GPS capabilities.
If you are thinking of using the C25K to help get you started on your running journey, consider these following pros and cons to the plan.

C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.

With the help of the Couch to 5k program, In less than seven months, I went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to 50 kilometers a week sort of guy. Ten months after finishing C25K I completed my first marathon. Since then I have run another 5 marathons, as well as 9 ultra marathons including three over 100km.

And I'm not the only one, C25K has been responsible for getting thousands of couch potatoes up and running.

Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.

The reason for putting this site together is to try to create the definitive Couch to 5k resource on the web. For the novice, there's a lot of information available...it's just a matter of trying to find it all. That's where c25k.com will hopefully help. I've tried to collate links to just about all of the information you'll need for the Couch to 5k program, plus some other sites that I've found fantastic to assist my running after graduating from C25K.

If you have any links that I've missed, or have any suggestions, please shoot me an email.

The Couch to 5k Plan

Running for Beginners
The first place to visit for anyone looking to start running. Provides a heap of good advice for those wanting to run 5k plus links to Couch to 5k resources.

The C25K program at Cool Running
These are the guys who started all this and is where to get a copy of the program. In addition to the free, printable version of the plan, you can keep track of your progress online using the ActiveTrainer training log. Note there is a cost for the training log.

Graham Cairns' Metric Version
Graham's a C25K graduate from Brisbane Australia, and has very kindly converted the yards and miles to metres and kilometres for us.

C25K Treadmill Version
Ian has converted the C25K program to make it super simple to follow if you are doing the workouts on a treadmill.

Pooch to 5k
If you have a dog, why not let him or her also enjoy the benefits of fitness while you are going from Couch to 5k? Developed by Audrey an Australian vet, Pooch to 5k will have you and your dog runnning 5km in just 12 weeks. I love running with my Boxer Gator...he is like having an instant running partner who is always ready to run when I am.
Books to help your running
The better armed you are with information the better...here are same great books that can help you on your couch to 5k journey.

Languages other than English
If anyone has good translation skills and wants to translate C25K into a another language,
let me know.

C25K in Arabic (Thanks Muhammad!)	C25K in Bulgarian (Thanks Zornica!)
C25K in Chinese (Thanks Zhonghai!)	C25K in Danish (Thanks Helene-Therese!)
C25K in Dutch (Thanks Arne!)	C25K in Estonian (Thanks Tarvo!)
C25K in Finnish (Thanks Nina!)	C25K in French (Thanks Fanny!)
C25K in German (Thanks Dana!)	C25K in Greek (Thanks Leon!)
C25K in Hebrew (Thanks Nir!)	C25K in Hungarian (Thanks Krisztina!)
C25K in Icelandic (Thanks Arna!)	C25K in Indonesian (Thanks Emil!)
C25K in Italian (Thanks Manu!)	C25K in Japanese (Thanks Hiroto!)
C25K in Norwegian (Thanks Kari-Ann!)	C25K in Polish (Thanks Pawel!)
C25K in Portuguese (Thanks Henrique!)	C25K in Romanian (Thanks Ioan!)
C25K in Russian (Thanks Dmitry!)	C25K in Slovak (Thanks Rado)
C25K in Slovenian (Thanks Alja!)	C25K in Serbian (Thanks Dusan!)
C25K in Spanish (Thanks Miguel!)	C25K in Swahili (Thanks Daniel!)
C25K in Swedish (Thanks Jessica!)	C25K in Turkish (Thanks Mert!)
C25K in English

Josh Clark: Inventor of the Couch to 5k program
Josh wrote the C25K program in 1996. Since then many thousands of couch potatoes have become runners because of Josh's work. Read about why he wrote the program, and the philosophies behind it.

Couch to 5k Podcasts

Robert Ullrey's C25K Podcasts
Robert has recorded nine podcasts to accompany you on your runs. Some great music, plus Robert will tell you when to run, and when to walk...a must have.
How to add mp3 files to your iPod: First save the mp3 files to your hard disk. Then open iTunes and under “File”, go to “Add File to Library”. Browse for the file and add it. Then in iTunes add the file to your iPod.

Podrunner Interv