Free Couch To 5k Plan

The Couch to 5k (C25K) plan is a popular beginner running program that helps you gradually build up your endurance and distance over a period of eight weeks. The C25K plan is designed to be accessible to everyone, regardless of their fitness level, and can be done entirely for free.

The C25K plan consists of three phases. In the first phase, you will alternate between walking and running for short intervals. As you progress through the plan, the running intervals will gradually get longer, and the walking intervals will get shorter. By the end of the program, you will be able to run for 5k (3.1 miles) without stopping.

There are many different ways to follow the C25K plan. You can use a free app, such as the NHS Couch to 5k app, or you can print out a schedule and follow it on your own. You can also find C25K classes at your local gym or running club.

Here is a sample schedule for the first week of the C25K plan:

Day	Workout
Monday	Walk for 30 minutes
Tuesday	Run for 60 seconds, walk for 90 seconds. Repeat 8 times
Wednesday	Rest
Thursday	Run for 90 seconds, walk for 75 seconds. Repeat 10 times
Friday	Rest
Saturday	Run for 120 seconds, walk for 60 seconds. Repeat 12 times
Sunday	Rest

As you progress through the plan, the running intervals will gradually get longer, and the walking intervals will get shorter. By the end of the program, you will be able to run for 5k (3.1 miles) without stopping.

The C25K plan is a great way to get started with running. It is a gradual and accessible program that can be done entirely for free. With a little effort and dedication, you can achieve your goal of running 5k.

Here are some tips for following the C25K plan:

Listen to your body and take rest days when you need them.
Don't be afraid to repeat a week if you need to.
Find a running buddy to help you stay motivated.
Set realistic goals and don't get discouraged if you don't see results immediately.
Have fun and enjoy the process!