Couch to 5K Challenge
Nine weeks. Three runs a week. From zero to a full 5K.
Start This Challenge FreeFree · No card required · Invite friends with one code
Goal
27 sessions
Duration
63 days
Activity
running
Why This Works
- The plan is proven — millions of first-time runners have finished it.
- You track sessions, not distance, so slow days still count.
- Perfect starter challenge to run with a friend and stay accountable.
The Rules
- 3 runs per week for 9 weeks (27 sessions total).
- Log each session — walk/run intervals all count.
- Invite a friend and race to see who finishes first.
How Meryus Tracks It
When you start this challenge, Meryus creates a shared page with a live chart, member leaderboard, and a join code. Every activity you record on Strava or Garmin syncs automatically — no manual entry, no spreadsheets.
Share the join code with anyone. They land on the challenge, hit Join, and their progress appears on the same chart. That's the whole product.
FAQ
Do I need to follow the exact C25K program?
No. Use any C25K app or plan — Meryus just tracks the sessions and your progress.
Can I do it in less than 9 weeks?
Set the end date shorter when you create the challenge. It works with any timeline.
Ready to Start?
30 seconds to set up. Free forever. No card required.
Start "Couch to 5K"