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Tough Mudder Couch to 5K

WEEKLY COUCH TO 5K PLAN

A mixture of jogging, bodyweight exercises, stretching and rest days will take you from the couch to the course in just six short (but very fun) weeks.



  • What To Do in Whistler

    Week 1 - Start off Slow

    Congratulations, you've taken the first step on your couch to 5K journey. Go easy this first week with a mixture of short jogs and bodyweight exercises.

    Remember to be kind to yourself as this will help you keep motivated. Worried about giving up? Try our 10 tips for staying motivated.


    How to Stay Motivated
  • What To Do in Colorado

    Week 2 - Get Your Mates Involved

    Teamwork really does make the dreamwork (we promise). Working out with a friend is another great way to make sure you stick to your training plan as it keeps you accountable and it's more fun.

    Rally your friends this week and commit to a Tough Mudder 5K - having a goal will give you something to work towards.


    Why Teamwork is Important
  • What To Do in New York

    Week 3 - Variation is Key

    Training might be ramping up this week but you should be getting used to your new routine.


    Day 6 is stretch day and it's just as important as any of the running or bodyweight exercises you've doing as it boosts your flexibility and balance.


    Use Yoga to Train
  • What To Do in Chicago

    Week 4 - Warm Down Right

    Hopefully you're buzzing off your exercise endorphins but if you're feeling achey or sore it might be because you're not warming down properly.


    Warming down is just as important as warming up and it will reduce the chance of injury, use our simple warm down below after every workout.


    Easy Stretch Routine
  • What To Do in Nashville

    Week 5 - Prepare, Prepare, Prepare

    Running isn't just about training, there are lots of small things you can do to improve your runs and prepare you for Tough Mudder 5K.


    Check out our Official UK Trainer Born Barikor's top running tips, from having the right trainers to hydration marathon runner Born knows it all.


    Born's Top Running Tips
  • Born's Running Tips

    Week 6 - You Can Run 5K

    If you're coming to Tough Mudder 5K you might be tempted to push yourself this week but rest is just important as training.


    Get ready for a course packed full of awesome teamwork obstacles and fun topped off with a pint and that all-important headband.


    Congratulations you're now part of Mudder Nation, celebrate with us in Mudder Village, then head home for a well-earned rest.


    Signs You Need a Rest Day