Couch to 5k 9 Week Plan
If you're new to running, the Couch to 5k (C25K) plan is a great way to get started. This beginner-friendly program gradually increases your running time and distance over the course of nine weeks, so you can build up to running 5 kilometers (3.1 miles) without getting injured.
The C25K plan was developed by Josh Clark, a former couch potato who wanted to get in shape. Clark started out by alternating short bursts of running with periods of walking, and gradually increased the running time until he was able to run for 30 minutes without stopping. He shared his plan with others, and the C25K program was born.
There are many benefits to following the C25K plan. It is a gradual and safe way to start running, and it can help you improve your cardiovascular health, lose weight, and boost your mood. The program is also flexible, so you can fit it into your busy schedule.
If you're ready to get started, here is a week-by-week breakdown of the C25K plan:
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Week 1
Day 1: Walk for 30 minutes.
Day 2: Rest.
Day 3: Run for 60 seconds, then walk for 90 seconds. Repeat for 20 minutes.
Day 4: Cross-train (e.g., swim, bike, elliptical).
Day 5: Rest.
Day 6: Run for 90 seconds, then walk for 75 seconds. Repeat for 20 minutes.
Day 7: Rest.
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Week 2
Day 1: Run for 90 seconds, then walk for 45 seconds. Repeat for 25 minutes.
Day 2: Rest.
Day 3: Run for 2 minutes, then walk for 3 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 3 minutes, then walk for 2 minutes. Repeat for 22 minutes.
Day 7: Rest.
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Week 3
Day 1: Run for 3 minutes, then walk for 1.5 minutes. Repeat for 28 minutes.
Day 2: Rest.
Day 3: Run for 5 minutes, then walk for 3 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 8 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 7: Rest.
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Week 4
Day 1: Run for 5 minutes, then walk for 2 minutes. Repeat for 30 minutes.
Day 2: Rest.
Day 3: Run for 10 minutes, then walk for 3 minutes. Repeat for 17 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 12 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 7: Rest.
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Week 5
Day 1: Run for 20 minutes without stopping.
Day 2: Rest.
Day 3: Run for 13 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 15 minutes without stopping.
Day 7: Rest.
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Week 6
Day 1: Run for 22 minutes without stopping.
Day 2: Rest.
Day 3: Run for 18 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 20 minutes without stopping.
Day 7: Rest.
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Week 7
Day 1: Run for 25 minutes without stopping.
Day 2: Rest.
Day 3: Run for 23 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 25 minutes without stopping.
Day 7: Rest.
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Week 8
Day 1: Run for 28 minutes without stopping.
Day 2: Rest.
Day 3: Run for 28 minutes, then walk for 2 minutes. Repeat for 20 minutes.
Day 4: Cross-train.
Day 5: Rest.
Day 6: Run for 30 minutes without stopping.
Day 7: Rest.
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Week 9
Day 1: Run for 30 minutes without stopping.
Day 2: Rest.
Day 3: Run for 5 kilometers (3.1 miles) without stopping.
Day 4: Rest.
Day 5: Cross-train.
Day 6: Rest.
Day 7: Rest.
Congratulations! You have now completed the Couch to 5k program and can run 5 kilometers without stopping. Be sure to listen to your body and take rest days when you need them. You can also continue to gradually increase your running distance and time if you wish.
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