Couch To 5k Walking Plan

Couch to 5K Walking Plan

If you're new to walking or haven't been active in a while, starting a Couch to 5K (C25K) walking plan is a great way to get moving and improve your overall health. This plan is designed for beginners and gradually increases the distance and intensity of your walks over eight weeks, so you can build up your fitness slowly and safely.

Benefits of Walking

Walking is a low-impact, full-body exercise that offers a number of benefits, including:

Improved cardiovascular health
Reduced risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer
Stronger bones and muscles
Improved balance and coordination
Reduced stress and anxiety
Boosted mood and energy levels

How to Get Started

To get started with the C25K walking plan, you'll need a pair of comfortable walking shoes and a place to walk, such as a park, track, or treadmill. You can also track your progress using a fitness tracker or app.

The plan is divided into three phases, each with its own set of goals. In the first phase, you'll focus on building a foundation of fitness by alternating between walking and resting. In the second phase, you'll gradually increase the distance and intensity of your walks. In the third phase, you'll fine-tune your fitness and prepare for completing a 5K walk.

Phase 1: Build a Foundation (Weeks 1-4)

During Phase 1, you'll alternate between walking and resting for short intervals. This will help you to build up your endurance and get used to the feeling of walking for extended periods of time.

Here is the schedule for Phase 1:

Week	Day	Walking (minutes)	Resting (minutes)
1	1	1	2
1	2	2	2
1	3	3	2
1	4	4	2
1	5	5	2
2	1	6	2
2	2	7	2
2	3	8	2
2	4	9	2
2	5	10	2
3	1	11	2
3	2	12	2
3	3	13	2
3	4	14	2
3	5	15	2
4	1	16	2
4	2	17	2
4	3	18	2
4	4	19	2
4	5	20	2

Phase 2: Increase Distance and Intensity (Weeks 5-7)

In Phase 2, you'll start to increase the distance and intensity of your walks. You'll also begin to incorporate some interval training, which involves alternating between periods of high-intensity walking and low-intensity walking or resting.

Here is the schedule for Phase 2:

Week	Day	Walking (minutes)	Resting (minutes)
5	1	22	2
5	2	23	2
5	3	24	2
5	4	25	2
5	5	26	2
6	1	27	2
6	2	28	2
6	3	29	2
6	4	30	2
6	5	31	2
7	1	32	2
7	2	33	2
7	3	34	2
7	4	35	2
7	5	36	2

Phase 3: Fine-Tune Fitness (Week 8)

In Phase 3, you'll focus on fine-tuning your fitness and preparing for completing a 5K walk. You'll continue to increase the distance and intensity of your walks, and you'll also incorporate some longer walks.

Here is the schedule for Phase 3: