Gymondo® Magazine: Fitness, Nutrition & Weight Loss

Go From Couch to 5K: Gymondo’s Beginner-Friendly Running Program

No matter how fit you are, we’ll guide you to becoming a runner in just 5 weeks. 

Running may sound simple, but sometimes it’s hard to get started—especially for beginners. Equipped with running plans designed by highly experienced coach Joseph Till, we’ve developed a 5-week audio-only running program to take you from your very first steps to your first 5K. 

Are you ready? Here’s everything you need to get started! 

Gymondo’s New Audio-Only First 5K Running Program

Now, you can take Gymondo outside (or to the gym) with our new audio-only First 5K running program, which mixes walking, jogging and sprinting intervals to build up your cardiovascular endurance and stamina week by week. 

Enjoy 20-minute sessions 3 times per week with a build-up to 30 minutes by week 5. Before you know it, you’ll be on your way to running your first 5K. If you’re already a runner, this friendly, non-intimidating program will help you improve your speed. So, go grab your sneakers and let’s get moving together for the next 5 weeks! 

Related: 5 Incredible Reasons to Take Your Training Outside

7 Tips for Running Your First 5K

Make a plan. Habits are formed by sticking to a routine. In the Gymondo app, you can choose your training days in advance, which helps you stay on track to reach your goals. 

Keep it consistent: Try to run at the same time every day. If you struggle to get motivated, listen to some pre-workout music to get you pumped. Consistency is key in developing healthy habits and improving your fitness. 

Reward yourself: Consider rewarding yourself for completing each session. This will incentivize you to keep going. Your brain will soon associate exercise with an immediate reward. 

Build a support system: Grab your friends and go for a run together. Partner training helps hold you accountable and makes your fitness journey so much more enjoyable. 

Get moving: Over the course of this 5-week program, you’ll train 3 days a week, alternating between running and walking segments. Just listen to your audio coach Joseph—he’ll guide you every step of the way. 

Don’t worry about your speed. Just go at your own pace! Aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10. This will ensure you won’t burn out or get injured. 

Practice patience: If your main goal is to lose weight, just remember that it takes time. Trust that weight loss will come, but the results won’t be visible overnight. Positive changes are about to take place, but they might not be visible in the mirror or on the scales right away. Whatever you do, don’t panic.

The Keys to Becoming a Success Runner

Get checked: If you have a BMI of 35 or higher or a family history of heart disease, talk to a healthcare professional before starting a running program. 

Get good gear: Invest in a good pair of running shoes that fit and support your needs. Worn-out or ill-fitting sneakers are the recipe for injury. Also, make sure to grab some socks made of sweat-wicking fabric to avoid blisters. 

Stay hydrated: Start your run well-hydrated. If you’re running in the heat, consider carrying a water bottle with you. Following a run, make sure to rehydrate and refuel. Eat a high-protein snack and drink water to help you recover faster. 

Related: 7 Best Shoes for Every Workout You Face

What’s Next? 

​​Once you’ve completed Gymondo’s First 5K Run, there’s always more to accomplish. 

For example, you could focus on running faster or longer or you may even be interested in participating in a running event. You might even consider hitting the trails or joining a meetup group of local runners. The possibilities are endless! 

Now, you’re equipped with all the info you need for a successful first run. So, what are you waiting for? Lace ‘em up! 


Start your free trial with Gymondo today and get in your first run with us. Keep a lookout for First 5K Run in the app. Plus, explore 35+ other training programs, 350+ workouts and 1000+ recipes to support your fitness journey. 

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Kristy Crowley

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Note: People who have diabetes or are pregnant are not advised to participate in the online program without consulting their doctor first. The online program is also not suitable for treating pathological overweight.