Couch to 5k: From the Sofa to 5 kilometers

For many, starting in the world of running can be a not so pleasant experience that includes shin splints, stomach aches, dizziness, lack of motivation, etc. However, Josh Clark decided to channel this tortuous experience into the asphalt and created "Couch to 5k". With this method, any beginner can reach running 30 minutes, three times a week.

The Beginnings of 5k
Josh recounts that he hated running, but when he realized that this sport was taking him away from the negative burden that was the breakup with his girlfriend, he began to enjoy this sport. "I felt it was something I wanted to keep doing. I started going out three to four times a week and didn't stop."

With the passing of months, he decided that his family should also join him. His mother was the first person to try the program so that she wouldn't have to go through the torment he experienced.

Clark also acknowledges that he did not research enough for this program, he just wanted to show what he was going through. "The choice of the right moment is everything," he emphasizes.

"I wrote what instinctively seemed like a good plan for running, which progresses steadily, growing slowly. I wish I could say I used some scientific method, but that was not the case," he explains.

What is this program about?
"Couch-to-5K" starts with a 5-minute warm-up walk and then alternates between 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. This is repeated three times a week.

One progresses slowly from walking to jogging to running, until at the end of nine weeks one is running for 30 minutes (equivalent to 5 km), three times a week.

The program is designed for people who want to feel comfortable and be in control of their pace and rhythm.

Currently, the number of followers of the method has grown exponentially and, according to experts, it already reaches millions.

In fact, on social media there are groups, hashtags, and pages dedicated to sharing the progress of new runners, where they support and share their experiences on Twitter, Instagram, and Facebook.

Fun Fact​​: In the last year, the downloads of this app (C25K) have exceeded one million.

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