The Couch to 5k in 9 weeks running program
C25K, is a fantastic program that’s been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.
[the_ad id=”24″]
|
Week |
Workout 1 |
Workout 2 |
Workout 3 |
1 |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
|
2 |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
|
3 |
Brisk five-minute warmup walk, then do two repetitions of the following:
|
Brisk five-minute warmup walk, then do two repetitions of the following:
|
Brisk five-minute warmup walk, then do two repetitions of the following:
|
|
4 |
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then:
|
|
5 |
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking. |
|
6 |
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then:
|
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking. | |
7 |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
|
8 |
Brisk five-minute warmup walk, then jog 4.5km |
Brisk five-minute warmup walk, then jog 4.5km |
Brisk five-minute warmup walk, then jog 4.5km |
|
9 |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |