Couch to 5k 10 Week Plan
The Couch to 5k (C25K) program is a beginner-friendly running plan that gradually increases your running time and distance over the course of 10 weeks. This plan is designed for people who are new to running or who have not run for a while and want to build up their fitness slowly and safely.
The C25K plan is divided into three phases:
- Weeks 1-4: Focus on alternating between short bursts of running and walking. This will help you to build up your endurance and stamina.
- Weeks 5-8: Gradually increase the running time and decrease the walking time. This will help you to improve your running distance and speed.
- Weeks 9-10: Run for 30 minutes without stopping. This will be your goal race distance.
Here is a detailed breakdown of the C25K plan:
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| Week | Day | Run (minutes) | Walk (minutes) | Total time (minutes) |
|---|---|---|---|---|
| 1 | 1 | 30 seconds | 1 minute | 25 |
| 1 | 2 | 30 seconds | 1 minute | 25 |
| 1 | 3 | 30 seconds | 1 minute | 25 |
| 1 | 4 | 30 seconds | 1 minute | 25 |
| 1 | 5 | 30 seconds | 1 minute | 25 |
| 1 | 6 | 30 seconds | 1 minute | 25 |
| 1 | 7 | Rest | ||
| 2 | 1 | 1 minute | 1 minute | 30 |
| 2 | 2 | 1 minute | 1 minute | 30 |
| 2 | 3 | 1 minute | 1 minute | 30 |
| 2 | 4 | 1 minute | 1 minute | 30 |
| 2 | 5 | 1 minute | 1 minute | 30 |
| 2 | 6 | 1 minute | 1 minute | 30 |
| 2 | 7 | Rest | ||
| 3 | 1 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 2 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 3 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 4 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 5 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 6 | 1 minute 30 seconds | 1 minute | 35 |
| 3 | 7 | Rest | ||
| 4 | 1 | 2 minutes | 1 minute | 40 |
| 4 | 2 | 2 minutes | 1 minute | 40 |
| 4 | 3 | 2 minutes | 1 minute | 40 |
| 4 | 4 | 2 minutes | 1 minute | 40 |
| 4 | 5 | 2 minutes | 1 minute | 40 |
| 4 | 6 | 2 minutes | 1 minute | 40 |
| 4 | 7 | Rest | ||
| 5 | 1 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 2 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 3 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 4 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 5 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 6 | 2 minutes 30 seconds | 1 minute | 45 |
| 5 | 7 | Rest | ||
| 6 | 1 | 3 minutes | 1 minute | 50 |
| 6 | 2 | 3 minutes | 1 minute | 50 |
| 6 | 3 | 3 minutes | 1 minute | 50 |
| 6 | 4 | 3 minutes | 1 minute | 50 |
| 6 | 5 | 3 minutes | 1 minute | 50 |
| 6 | 6 | 3 minutes | 1 minute | 50 |
| 6 | 7 | Rest | ||
| 7 | 1 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 2 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 3 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 4 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 5 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 6 | 3 minutes 30 seconds | 1 minute | 55 |
| 7 | 7 | Rest | ||
| 8 | 1 | 4 minutes | 1 minute | 60 |
| 8 | 2 | 4 minutes | 1 minute | 60 |
| 8 | 3 | 4 minutes | 1 minute | 60 |
| 8 | 4 | 4 minutes | 1 minute | 60 |
| 8 | 5 | 4 minutes | 1 minute | 60 |
| 8 | 6 | 4 minutes | 1 minute | 60 |
| 8 | 7 | Rest | ||
| 9 | 1 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 2 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 3 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 4 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 5 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 6 | 4 minutes 30 seconds | 1 minute | 65 |
| 9 | 7 | Rest | ||
| 10 | 1 |
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | ||||||
| 2 | 3 | 4 | 5 | 6 | 7 | 8 |
| 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| 16 | 17 | 18 | 19 | 20 | 21 | 22 |
| 23 | 24 | 25 | 26 | 27 | 28 | 29 |
| 30 | ||||||