“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks. Will the Couch to 5K program help you run a 5k? So before you start Couch to 5K, think of it as a science experiment:“I hypothesize that following Couch to 5K will help me run a 5K. Once you’ve picked your 5K training program, here’s how to get yourself to ACTUALLY follow through on your training! Pick a different activity: Going from Couch to 5K to Couch doesn’t help you at all.