Best Couch to 5k Plan
If you are new to running or are looking to get back into it, a Couch to 5k (C25K) plan is a great option. C25K plans are designed to gradually increase your running time and distance, so that you can progress from being a couch potato to running a 5k in just a few weeks.
There are many different C25K plans available, but they all typically follow the same general structure. Week 1 starts with short intervals of running alternating with periods of walking. The running intervals are gradually increased in length, while the walking intervals are gradually decreased, until you are eventually able to run for 30 minutes without stopping.
Here is a general overview of a typical C25K plan:
- Week 1: Run for 30 seconds, walk for 2 minutes, repeat 8 times.
- Week 2: Run for 45 seconds, walk for 1 minute, repeat 8 times.
- Week 3: Run for 60 seconds, walk for 1 minute, repeat 8 times.
- Week 4: Run for 90 seconds, walk for 1 minute, repeat 6 times.
- Week 5: Run for 2 minutes, walk for 2 minutes, repeat 5 times.
- Week 6: Run for 2 minutes, walk for 1 minute, repeat 5 times.
- Week 7: Run for 2 minutes 30 seconds, walk for 1 minute, repeat 5 times.
- Week 8: Run for 3 minutes, walk for 2 minutes, repeat 4 times.
- Week 9: Run for 3 minutes, walk for 1 minute, repeat 4 times.
- Week 10: Run for 3 minutes 30 seconds, walk for 1 minute, repeat 4 times.
- Week 11: Run for 4 minutes, walk for 1 minute, repeat 4 times.
- Week 12: Run for 5 minutes, walk for 1 minute, repeat 4 times.
- Week 13: Run for 5 minutes, walk for 2 minutes, repeat 3 times.
- Week 14: Run for 5 minutes, walk for 1 minute, repeat 3 times.
- Week 15: Run for 5 minutes 30 seconds, walk for 1 minute, repeat 3 times.
- Week 16: Run for 6 minutes, walk for 1 minute, repeat 3 times.
- Week 17: Run for 6 minutes, walk for 2 minutes, repeat 2 times.
- Week 18: Run for 6 minutes 30 seconds, walk for 1 minute, repeat 2 times.
- Week 19: Run for 7 minutes, walk for 1 minute, repeat 2 times.
- Week 20: Run for 7 minutes, walk for 2 minutes, repeat 1 time.
- Week 21: Run for 7 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 22: Run for 8 minutes, walk for 1 minute, repeat 1 time.
- Week 23: Run for 8 minutes, walk for 2 minutes, repeat 1 time.
- Week 24: Run for 8 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 25: Run for 9 minutes, walk for 1 minute, repeat 1 time.
- Week 26: Run for 9 minutes, walk for 2 minutes, repeat 1 time.
- Week 27: Run for 9 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 28: Run for 10 minutes, walk for 1 minute, repeat 1 time.
- Week 29: Run for 10 minutes, walk for 2 minutes, repeat 1 time.
- Week 30: Run for 10 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 31: Run for 11 minutes, walk for 1 minute, repeat 1 time.
- Week 32: Run for 11 minutes, walk for 2 minutes, repeat 1 time.
- Week 33: Run for 11 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 34: Run for 12 minutes, walk for 1 minute, repeat 1 time.
- Week 35: Run for 12 minutes, walk for 2 minutes, repeat 1 time.
- Week 36: Run for 12 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 37: Run for 13 minutes, walk for 1 minute, repeat 1 time.
- Week 38: Run for 13 minutes, walk for 2 minutes, repeat 1 time.
- Week 39: Run for 13 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 40: Run for 14 minutes, walk for 1 minute, repeat 1 time.
- Week 41: Run for 14 minutes, walk for 2 minutes, repeat 1 time.
- Week 42: Run for 14 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 43: Run for 15 minutes, walk for 1 minute, repeat 1 time.
- Week 44: Run for 15 minutes, walk for 2 minutes, repeat 1 time.
- Week 45: Run for 15 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 46: Run for 16 minutes, walk for 1 minute, repeat 1 time.
- Week 47: Run for 16 minutes, walk for 2 minutes, repeat 1 time.
- Week 48: Run for 16 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 49: Run for 17 minutes, walk for 1 minute, repeat 1 time.
- Week 50: Run for 17 minutes, walk for 2 minutes, repeat 1 time.
- Week 51: Run for 17 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 52: Run for 18 minutes, walk for 1 minute, repeat 1 time.
- Week 53: Run for 18 minutes, walk for 2 minutes, repeat 1 time.
- Week 54: Run for 18 minutes 30 seconds, walk for 1 minute, repeat 1 time.
- Week 55: Run for 19 minutes, walk for 1 minute, repeat 1 time.
- Week 56: Run for 19 minutes, walk for 2 minutes, repeat 1 time.
- Week 57: Run for 19 minutes 30 seconds, walk for 1 minute, repeat 1 time.
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