Couch To 5k Training Schedule
The Couch to 5k (C25K) training schedule is a beginner-friendly program designed to help you gradually build up your stamina and endurance, so you can go from being a couch potato to running a 5k (3.1 miles) in just eight weeks.
The schedule consists of three runs per week, with rest days in between. Each run alternates between walking and running intervals, starting with mostly walking and gradually increasing the running time until you're able to run the entire 5k without stopping.
Here's a detailed breakdown of the C25K training schedule:
Week 1
- Day 1: Walk for 30 seconds, then run for 60 seconds. Repeat 8 times.
- Day 3: Walk for 5 minutes, then run for 3 minutes. Repeat 3 times.
- Day 5: Walk for 20 minutes (or until you feel tired).
Week 2
- Day 1: Walk for 90 seconds, then run for 90 seconds. Repeat 6 times.
- Day 3: Walk for 3 minutes, then run for 5 minutes. Repeat 2 times.
- Day 5: Walk for 25 minutes (or until you feel tired).
Week 3
- Day 1: Walk for 3 minutes, then run for 3 minutes. Repeat 10 times.
- Day 3: Walk for 5 minutes, then run for 8 minutes. Repeat 2 times.
- Day 5: Run for 20 minutes (or until you feel tired).
Week 4
- Day 1: Walk for 5 minutes, then run for 5 minutes. Repeat 8 times.
- Day 3: Walk for 3 minutes, then run for 12 minutes. Repeat 2 times.
- Day 5: Run for 25 minutes (or until you feel tired).
Week 5
- Day 1: Walk for 8 minutes, then run for 8 minutes. Repeat 6 times.
- Day 3: Walk for 5 minutes, then run for 20 minutes. Repeat 1 time.
- Day 5: Run for 30 minutes (or until you feel tired).
Week 6
- Day 1: Walk for 5 minutes, then run for 10 minutes. Repeat 6 times.
- Day 3: Walk for 3 minutes, then run for 25 minutes. Repeat 1 time.
- Day 5: Run for 35 minutes (or until you feel tired).
Week 7
- Day 1: Walk for 3 minutes, then run for 15 minutes. Repeat 4 times.
- Day 3: Run for 40 minutes (or until you feel tired).
- Day 5: REST.
Week 8
- Day 1: Run for 20 minutes.
- Day 3: Run for 25 minutes.
- Day 5: Run for 30 minutes.
Tips For Success
- Start each run slowly and gradually increase your pace as you feel stronger.
- Don't be afraid to walk if you need a break.
- Listen to your body and rest when you need to.
- Stay hydrated by drinking plenty of water before, during, and after your runs.
- Find a running buddy for motivation and support.
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