Couch to 5k Treadmill Program
The Couch to 5k (C25K) program is a popular way to get started with running. It is a gradual program that helps you build up your endurance and stamina so that you can run 5 kilometers (3.1 miles) in just eight weeks. The program can be done on a treadmill or outdoors, but this article will focus on the treadmill version.
To start the C25K program, you will need a treadmill and a pair of running shoes. You should also find a comfortable pace that you can maintain for the duration of your runs. If you are new to running, start with a slow pace and gradually increase your speed as you get stronger.
The C25K program is divided into three phases. In the first phase, you will alternate between walking and running. The intervals will gradually get longer as you progress through the phase. In the second phase, you will run for longer periods of time with fewer walking breaks. In the third phase, you will run for 30 minutes without stopping.
Here is a detailed breakdown of the C25K treadmill program:
- Week 1
- Day 1: Warm up with 5 minutes of walking, then run for 60 seconds and walk for 90 seconds. Repeat this 6 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 90 seconds and walk for 75 seconds. Repeat this 8 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 120 seconds and walk for 60 seconds. Repeat this 10 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 2
- Day 1: Warm up with 5 minutes of walking, then run for 90 seconds and walk for 90 seconds. Repeat this 10 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 120 seconds and walk for 90 seconds. Repeat this 9 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 150 seconds and walk for 90 seconds. Repeat this 8 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 3
- Day 1: Warm up with 5 minutes of walking, then run for 120 seconds and walk for 120 seconds. Repeat this 7 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 150 seconds and walk for 120 seconds. Repeat this 6 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 180 seconds and walk for 120 seconds. Repeat this 5 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 4
- Day 1: Warm up with 5 minutes of walking, then run for 150 seconds and walk for 150 seconds. Repeat this 6 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 180 seconds and walk for 150 seconds. Repeat this 5 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 210 seconds and walk for 150 seconds. Repeat this 4 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 5
- Day 1: Warm up with 5 minutes of walking, then run for 180 seconds and walk for 180 seconds. Repeat this 5 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 210 seconds and walk for 180 seconds. Repeat this 4 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 240 seconds and walk for 180 seconds. Repeat this 3 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 6
- Day 1: Warm up with 5 minutes of walking, then run for 210 seconds and walk for 210 seconds. Repeat this 4 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 240 seconds and walk for 210 seconds. Repeat this 3 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 270 seconds and walk for 210 seconds. Repeat this 2 times. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 7
- Day 1: Warm up with 5 minutes of walking, then run for 240 seconds and walk for 240 seconds. Repeat this 3 times. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Warm up with 5 minutes of walking, then run for 270 seconds and walk for 240 seconds. Repeat this 2 times. Cool down with 5 minutes of walking.
- Day 4: Rest.
- Day 5: Warm up with 5 minutes of walking, then run for 300 seconds. Cool down with 5 minutes of walking.
- Day 6: Rest.
- Day 7: Rest.
- Week 8
- Day 1: Warm up with 5 minutes of walking, then run for 5 kilometers (3.1 miles) without stopping. Cool down with 5 minutes of walking.
- Day 2: Rest.
- Day 3: Run for 30 minutes.
- Day 4: Rest.
- Day 5: Run for 3 kilometers (1.9 miles).
- Day 6: Rest.
- Day 7: Rest.
Once you have completed the C25K program, you will be able to run 5 kilometers (3.1 miles) without stopping. You can continue to run for longer distances or try a different type of cardio exercise, such as swimming or cycling.
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