Couch To 5k 12 Week Plan

Couch to 5k 12 Week Plan

The Couch to 5k (C25k) program is a widely popular running plan designed for beginners who want to gradually build up their endurance and eventually run for 5 kilometers (3.1 miles). This plan is designed to be accessible and achievable for people of all fitness levels, with a focus on alternating between short periods of running and walking. Here's a comprehensive 12-week C25k plan to guide you through your journey:

Week 1

Day 1: Begin with a 5-minute walk. Day 2: Rest. Day 3: Walk for 5 minutes and run for 60 seconds. Repeat this interval 8 times, alternating between walking and running. Finish with a 5-minute walk. Day 4: Rest. Day 5: Repeat Day 3. Day 6: Rest. Day 7: Rest.

Week 2

Day 1: Walk for 5 minutes and run for 90 seconds. Repeat this interval 6 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 5 minutes and run for 2 minutes. Repeat this interval 5 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Walk for 20 minutes.

Week 3

Day 1: Walk for 5 minutes and run for 3 minutes. Repeat this interval 4 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 5 minutes and run for 4 minutes. Repeat this interval 3 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Walk for 25 minutes.

Week 4

Day 1: Walk for 5 minutes and run for 5 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 5 minutes and run for 6 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Walk for 30 minutes.

Week 5

Day 1: Walk for 5 minutes and run for 8 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 5 minutes and run for 10 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Run for 25 minutes without stopping.

Week 6

Day 1: Walk for 3 minutes and run for 12 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 3 minutes and run for 15 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Run for 30 minutes without stopping.

Week 7

Day 1: Walk for 2 minutes and run for 16 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 2 minutes and run for 18 minutes. Repeat this interval 2 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Run for 35 minutes without stopping.

Week 8

Day 1: Walk for 1 minute and run for 18 minutes. Repeat this interval 3 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 1 minute and run for 20 minutes. Repeat this interval 3 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Run for 40 minutes without stopping.

Week 9

Day 1: Walk for 1 minute and run for 20 minutes. Repeat this interval 4 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Walk for 1 minute and run for 22 minutes. Repeat this interval 4 times, alternating between walking and running. Finish with a 5-minute walk. Day 6: Rest. Day 7: Run for 45 minutes without stopping.

Week 10

Day 1: Walk for 1 minute and run for 22 minutes. Repeat this interval 5 times, alternating between walking and running. Finish with a 5-minute walk. Day 2: Rest. Day 3: Repeat Day 1. Day 4: Rest. Day 5: Run for 25 minutes without stopping. Day 6: Rest. Day 7: Run for 30 minutes without stopping.

Week 11

Day 1: Run for 35 minutes without stopping. Day 2: Rest. Day 3: Run for 40 minutes without stopping. Day 4: Rest. Day 5: Run for 45 minutes without stopping. Day 6: Rest. Day 7: Rest.