Скачать или смотреть Stop Quitting Couch to 5K: Do This Instead

I wasn’t a runner. I was 265 lbs, couldn’t run for a minute, and anything beyond walking made my lower back hurt.

This video is exactly how I worked my way to my first 5K — and the biggest “hack” was simple: I took a normal Couch to 5K plan… and I repeated every week twice (so 6 weeks became 12). If you need to repeat weeks 3 times, do it. Taking 20 weeks instead of 6 doesn’t matter — quitting does.

✅ What worked for me:
Run/walk intervals (no ego pace)
Repeating weeks until they felt doable
Consistency over intensity

📌 Free 5K training plans (the one I referenced):
https://www.thismessyhappy.com/free-t...

🏁 The mindset piece:
If you think it would be cool to run a 5K, just start. There will always be reasons not to. Commit to something that scares you a little and trust the process.

(Also… I just signed up for a 50K trail race, and my longest run so far is a half marathon. More on that soon.)

👇 Drop a comment:
Where are you starting from — can you run 30 seconds? 1 minute? Zero? I’ll cheer you on.

#couchto5k #5k #beginnerrunning