4 Week Couch To 5k

The Couch to 5k (C25k) program is a beginner-friendly plan that can help you go from couch potato to running 5 kilometers (3.1 miles) in just 4 weeks. The program is designed to be gradual and easy to follow, so it's perfect for people who are new to running or who haven't exercised in a while.

The C25k program consists of three phases:

Phase 1: This phase introduces you to running and gradually increases the amount of time you spend running each day. You'll start with alternating between short bursts of running and walking, and gradually increase the running time and decrease the walking time.
Phase 2: This phase continues to increase the amount of time you spend running, but at a slower pace than in Phase 1. You'll also start to run for longer periods of time without stopping.
Phase 3: This phase is all about building endurance and speed. You'll continue to run for longer periods of time, but you'll also start to increase your pace. By the end of Phase 3, you'll be able to run 5 kilometers without stopping.

Here is a detailed breakdown of the C25k program:

Week	Day	Running Time	Walking Time
1	1	1 minute	2 minutes
1	2	1 minute	2 minutes
1	3	1 minute	2 minutes
2	1	2 minutes	1 minute
2	2	2 minutes	1 minute
2	3	2 minutes	1 minute
3	1	3 minutes	1 minute
3	2	3 minutes	1 minute
3	3	3 minutes	1 minute
4	1	4 minutes	1 minute
4	2	4 minutes	1 minute
4	3	4 minutes	1 minute

Tips for following the C25k program:

Start slowly and gradually increase the amount of time you spend running each day.
Listen to your body and take rest days when you need them.
Find a running buddy or group to help you stay motivated.
Set realistic goals and don't get discouraged if you don't see results immediately.
Have fun!