Couch To Five K Schedule

Couch to Five K Schedule

The Couch to 5K (C25K) schedule is a beginner-friendly running program that gradually increases the distance and intensity of your runs, helping you to build up to running 5 kilometers (3.1 miles) in just 8 weeks. The program is designed to be accessible to everyone, regardless of your fitness level, and it can be modified to fit your individual needs and goals.

The C25K schedule is divided into three phases:

Phase 1: Weeks 1-3
Phase 2: Weeks 4-6
Phase 3: Weeks 7-8

Phase 1: Weeks 1-3

Phase 1 is designed to introduce you to running and help you build a foundation of fitness. The runs in this phase are short and easy, and they gradually increase in distance and intensity.

Here is a breakdown of the runs in Phase 1:

Week 1: Run for 30 seconds, walk for 4 minutes, 30 seconds. Repeat 8 times.
Week 2: Run for 30 seconds, walk for 4 minutes, 30 seconds. Repeat 10 times.
Week 3: Run for 30 seconds, walk for 4 minutes, 30 seconds. Repeat 12 times.

Phase 2: Weeks 4-6

Phase 2 continues to build on the foundation you built in Phase 1, but the runs start to get a little longer and more challenging. You will also start to run for longer periods of time without taking a break.

Here is a breakdown of the runs in Phase 2:

Week 4: Run for 1 minute, walk for 4 minutes, 30 seconds. Repeat 8 times.
Week 5: Run for 1 minute, walk for 4 minutes, 30 seconds. Repeat 10 times.
Week 6: Run for 1 minute, walk for 4 minutes, 30 seconds. Repeat 12 times.

Phase 3: Weeks 7-8

Phase 3 is the final phase of the C25K program, and it is designed to help you reach your goal of running 5 kilometers (3.1 miles) without stopping. The runs in this phase get progressively longer, and you will be running for longer and longer periods of time without taking a break.

Here is a breakdown of the runs in Phase 3:

Week 7: Run for 1 minute, walk for 2 minutes, 30 seconds. Repeat 8 times.
Week 8: Run for 5 kilometers (3.1 miles) without stopping.

The C25K schedule is a safe and effective way to start running, and it can be modified to fit your individual needs and goals. If you are new to running, or if you have been injured in the past, it is important to talk to your doctor before starting the program.