How to Lose Weight with a Couch To 5k Training Program

Natalie Cecconi
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Ways to Rock the C25k Program

The Couch to 5k training program was originally designed by Advanced Fitness for Weight Loss to help people lose weight by running. It was never intended to be used by marathon runners as a means of training. However, due to its success rate and the fact that it’s very easy to follow, it’s become well used for that purpose. With the program, you go from zero to running 5k in nine weeks.

However, if you are training for a marathon, 3-6 months of training is recommended, and to give yourself the best chance of running a good marathon, you’ll need more than just the C25k program.

It is very important to follow the Couch to 5k program as it was originally designed because although shorter, it includes all the elements of training and you’ll progress at your own rate without pushing yourself too hard.

However, if you still want to use the Couch to 5k program and if you want to successfully train for a marathon as well, here are some ways to do that.

Running Burns Calories!!

I have been running for a bit over a year now. I really enjoy it. I get a run in most mornings and I’ve even joined a local race team.

However, I think one of the most important reasons why I have been able to stick with running is that I have found a way to make it fun and social.

I join a running group with co-workers 3 times a week.

We have an amazing coach, who will push you but at the same time encourage you and make you laugh. After a run, we will often meet at a nearby coffee shop for some post-run chatting, gossiping and groaning.

What I like about it the most is that I get to spend time with and catch up with friends.

Every week, I get to see my friends, and I know that I always have one lazy, run-filled weekend ahead of me.

This group has become such an important part of my life that I decided to write a post about my experiences.

I decided to write it as I know that many people struggle with the challenge of starting a running program.

Running a Couch to 5k program has been the best way for me to start running.

It helped me lose a few pounds and it is a fun and social way to start running.

Ways to Make Adjustments to Your Diet

Couch to 5K plans are strict when it comes to getting your body ready for running. One of the hardest things about them is the temporary diet restrictions. Eating certain foods while trying to reach your target weight can seriously slow down your progress.

These restrictions are just temporary, so you should never feel tempted to give up on your weight loss goals.

There are a few ways you can make adjustments to your diet to help you reach your fitness goals while still eating the foods that you enjoy.

Dividing your daily caloric intake up over a greater number of smaller meals will help you keep your energy levels up in the long run, especially if you are planning a long day of exercise.

This is especially true if you are used to eating larger, less frequent meals. Remain mindful of how often you go to the snack machine. Pace yourself and try to avoid binge eating.

Every day is an opportunity to give your diet the checkup that it deserves, especially if you are used to eating frequently.

A glass of water before each meal can help you feel full while helping your body get used to the feeling of satiety.

Lastly, even if you have to go meatless for a little while, there is no need to resort to grilled cheese and ramen noodles every meal.

Tips to Change Your Diet

It is really easy to fall into poor eating habits while training for a race.

Once you are spending more time on your feet and more time sweating, it can be easy to change your diet to exclude a lot of the foods and beverages that you had previously been enjoying.

Sticking to a proper diet is imperative, not just for weight loss, but to sustain a balanced lifestyle.

It’s important to change your diet slowly. If you make a complete change too quickly, then you may find yourself suffering from negative side effects associated with crash diets.

Rather than radically change your diet, encourage yourself to include more healthy foods that you enjoy.

This is much more likely to be sustainable in the long term.

So what foods should you be eating? Stick to fruits and vegetables when possible. Choose lower carbohydrate fruits such as melons or berries, and get some extra protein from lean meats and low-fat dairy products.

Ways to Make a Lifestyle Change

It is never easy to make a lifestyle change. Once you get used to your old habits, changing how you live can be a huge challenge.

The good news is that making a lifestyle change doesn’t have to be complicated. A few minor lifestyle changes can lead to a huge impact. This is why I have decided to create an easy-to-follow training program for the couch potato to 5k distance.

And while this channel is mainly about Couch Potato Running, what you find here is also relevant if you would like to start a Couch To 5k program.

In this video, I have created a sample 12 week program inspired by the one that I give to my clients so you can know what is behind your Couch To 5k training.

If you want to start with Couch To 5k, download my free training plan and start working on your lifestyle changes today.


One more thing, I have recorded a brief video to show you how I’m using my Apple Watch to accurately track my running sessions (my Garmin 322xt has broken down).


Running is not for everyone. But, people who do enjoy running usually do so for life. There are 8 reasons why you should do Couch to 5k, even if you are not going to follow the program to the letter.

Don’t feel the need to run a 30-minute 5k. Just be happy with whatever time you end up with. A 5k is not the be all and end all of running distances. It’s relatively easy to set your own target. If you are feeling stressed or anxious, running can be your getaway. You’ll feel better as a result. You’ll build skills that will help you with all sorts of physical activities. You’ll have a great sense of achievement when you run your first 5k. Your self-confidence will grow significantly. Your health will benefit. You’ll feel less stress and anxiety. You’ll develop the habit of incorporating exercise into your day, which will improve all areas of your life.

So, if you have found that the couch to 5k training program is not for you, that’s fine. You have all the information you need on how to start, where to start and what to do.

Free Couch to 5k Training Program

There are a lot of high-intensity interval training programs which can help you burn fat and build muscle quickly. One of the best workouts nowadays is called Couch-to-5k.

I used this program to get in shape and I started running with 1KM without stopping…. and now I can run 5KM non-stop!

You can start running as fast as you want when you’ve mastered the basics.

Just wait, it is much easier than you think.

If you insist, you can read all the instructions and start right now.

But I highly recommend you to read the whole article and find the right resources to help you start running. In this post, you will find the training program, proper shoes, good shoes, running shirts, GPS tracker, and other necessary accessories.

Here is my advice: Choose a Week 1 program.

Week 1 is the easiest and you can finish it without any problem.

You have to do only 3×30 minutes workouts each week. Once a day. All workouts are easy and you can finish each of them in 1 hour.

This program is designed for beginners and people who haven’t exercised for the last 6 months or 2 years. So do not be surprised if you are panting like a dog. It is good for your health.

Sign up to download this FREE TRAINING PLAN PDF

I know you’ve heard the news- running is the most efficient way to lose weight.

It doesn’t matter whether you are brand new to this or you used to be a runner in your past life.

The Couch to 5K training program is perfect for beginners because it gradually increases your walking/running intervals throughout the nine weeks.

Week one you run for 27 seconds and walk for 90 seconds. By week 6, you will be running for 30 minutes straight.

It’s really important to follow the C25K schedule though, as it keeps you from over-exerting yourself, and it ensures that you will reach the goal of a 5K run within a specific time period.

You can either listen to the podcasts as you’re running or download them to your MP3 player so that you can listen to them during your commute or even during your lunch break at work.