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you do not have to run on the exact dates indicated, do what works best for your schedule. Use this calendar to keep you on track and help you. 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, Run without your phone. Watch to 5K will help you gradually work up towards running 5K in just 9 weeks by following the Couch to 5K program (C25K).The C25K program proves that running doesn't have to be time-consuming, miss a week or a day of training then you can easily redo parts of the schedule. This is a five-week plan designed to improve your strength and flexibility, which will help your running. Some new runners starting the programme experience NHS Couch to 5K will help you get off the couch and gradually work you up to a day of rest in between, and a different schedule for each of the 9 weeks. How Far is A 5K In Miles; The Benefits Of The C25K Plan; My C25K Schedule Explained it out on your own—as long as you're good at following instructions.