Couch to 5k is a free program that takes people from their couch to running a 5k race in 9 weeks. Monday tuesday wednesday thursday friday saturday sunday. Couch to 5k training schedule weeks 15 this program is designed to get you running 3 miles in about 9 weeks. The beauty of this 5k training program is that there are no set rules.
It is among the easiest programs i offer both online and in books. The 5k is fun and exciting training for one is no different. Go from couch to 5k the complete training plan updated. Each session should take about 30 minutes, 3 days per week. The 5k training program is based on nine weeks of gradual progress that will help you transform from couch potato to a person who is confident running 5k. The week couch to 10k training program runners blueprint. Before starting a couchto5k plan on a treadmill, though, its important to assess your current fitness in order to maximize your workouts. Each session should last for 2030 minutes, this amount of time spent exercising will help you reduce your weight, tone your muscles and get you fit.
If you run fast enough then you will be running 5k in 30 minutes but not everyone manages to do this. An easy, beginner training plan to walk from couch to 5k. Im a childhood cancer survivor and have been an amputee for 21 years. Zen labs launched the accompanying app called c25k. The couchto5k running plan our beginners running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months. Whatever your choice, make sure to keep a schedule and stick to it each and every day, no matter how tired you feel. In fact, the beginners program we outline here is less of a running regimen than a walking and jogging program. In fact, if you can run more slowly, you are probably running too fast. I am often asked how fast you should run and walk on the treadmill. Sixweek beginner 5k training plan a basic 5k schedule that assumes you dont run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks by runners world. Couch to 5k on a treadmill with free pdf the wired runner. This beginner 5k training schedule how you can go from the couch to 5k, and hit your walking goals while doing it. The answer is that you should run as slowly as possible. What a couch to 5k program is like, according to someone.
For your 3 runs in week 1, you will begin with a brisk 5minute walk, then alternate 1 minute of running and 1andahalf minutes of walking, for a total of 20 minutes. Easy restcross train restcross train run 67 miles at easy pace restcross train 35min. Begin your training by the week of july 24 to finish your program by the 5k. If you feel you are being pushed along too fast then repeat a week. Get fit with this 5k training plan created for beginners. Check off toeing the line of a 5k from your resolution list with this beginner planit will transform you from a walker to a runner in 12 weeks and motivate you to. Couch to 5k is a nineweek training program designed to help people transform a sedentary lifestyle into an active one. The app is free to download with inapp purchases and is very easy to use and track runs. Couch to 5k running plan week workout 1 workout 2 workout 3 1 brisk five minute warmup walk, then do eight 8 repetition of the following. Overall, i am a fan of the simplicity of the couch to 5k running plan and. Even though this program is designed for children, it can be used by anyone to train for a 5k. Our couch to 5k running plan helps transition couch potatoes to 5k runners in just 9 weeks.
The couch to 5k training plan can help any new runner start up in their running experience. Just as the first steps from being a classic couch potato to running 5k was daunting, so too is pushing yourself to run double the distance. The only 5k training app to be partners with myfitnesspal for seamless integratio c25k app for android. Depending on your current fitness level and on which c25k plan you choose, it might take 6, 8, or even 12 weeks to accomplish. If you find it hard to start the regimen by yourself or with your children transfit offers customized running plans for people of all ages and levels. Because this schedule is designed for a beginner in mind it is a walkrun plan. Couch to 10k running for beginners couch to 5k and further. If you follow it with a positive mindset, you will no doubt succeed. This 8week plan is designed for maximum results and built to adapt to your experience level and needs. This running program was invented by josh clark of coolrunning way back in the day. Some people use a couch to 5k treadmill app on their phone to help keep track, and some just use a handwritten calendar. Overcoming mental barriers is the first step to becoming a runner.
Couch to 10k week 1 week 7 day 1 run 1 min, walk 2 min, x8 repeat 8 times day 1 run 9 min, walk 3 min, x3 day 2 run 1 min, walk 2 min, x6 day 2 run 8 min, walk 2 min, x3. As well as laura, who features on the nhs couch to 5k podcasts, you can also be coached by celebrities jo whiley, sarah millican, sanjeev kohli or michael johnson. It takes you through the process at a pace that you can cope with and, unlike so many training programs, it. Beginning to run can be extremely tough, especially without a plan. We have a training program to get you off the couch and across the finish line, even if you have never ever. With the help of the couch to 5k program, in less than seven months, i went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to. The training plan for each week is indicated on the calendar. It alternates walking and running for the first six weeks, to ease you into running without leaving you exhausted. The c25k beginners running plan has enabled thousands of beginning runners to walkrun their way to their first 5k race. Brisk five minute warmup walk, then do eight 8 repetitions of the following. A 5k, or five kilometers, or 5,000 meters, stands for 3.
Based on josh clarks famous couch to 5k plan, get running lets you run at your own pace. Be sure to stretch before and after, and start each session with a 5 minute warmup walk or jog. Thanks to ian for creating this version of c25k which is perfect for use on a treadmill. Runwalk 30 minutes walk 30 minutes runwalk 30 minutes walk 30 minutes rest runwalk 3 miles 4. This couch to 5k is a running plan designed to get beginners off their couch and running for 5k 3. All you need in order to begin this plan is some running shoes, around 1030 minutes of a few days each week, and 10 weeks worth of motivation. The couch to 5k is an excellent training plan that takes newbies to form their couch to running a 5k3.
Couch to 5k week 1 week 5 day 1 run 1 min, walk 2 min, x8 repeat 8 times day 1 run 8 min, walk 3 min, x3 day 2 run 1 min, walk 2 min, x6 day 2 run 7 min, walk 2 min, x3 day 3 run 1 min, walk 2 min, x10 day 3 run 8 min, walk 3 min, x3 week 2 week 6. Making the step from 5k to 10k is a big one and noone should underestimate the challenge you are facing. A basic 5k training plan for complete beginners, designed to get you round comfortably, probably with a few short walk breaks. The popular exercise plan promises to get you in good enough shape to successfully finish a 3. A 5k usually refers to an organized walking or running event with a length of 5 km. The couch to 5k app provides all the workouts and their description. During the three months of training, youll gradually build your running time form 5 to 10 in the first week to 40 to 50 minutes in the last week. The following 5k novice training program lasts eight weeks and climaxes at the end of week 8 with a 5k 3. Week workout 1 workout 2 workout 3 1 brisk five minute warmup walk, then do eight 8 repetition of the following. The c25k running program is a 9 week program designed to bring you from the couch to running for 30 minutes in only 9 weeks.
Find out more and download the weekly podcasts by clicking the boxes. Hap couch to 5k training plan adapted from couch to 5k training schedule weeks 15 this program is designed to get you running 3 miles in about 9 weeks. My couch to 10k training plan incorporates a mix of low intensity runningor jogging, walking, and resting. Couch to half marathon beginner training program week sunday monday tuesday wednesday thursday friday saturday 1 rest 3 mi run 2 mi run or cross train 3 mi run rest 30 min cross train 4 mi run 2 rest 3 mi run 2 mi run or cross train 3 mi run rest 30 min cross train 4. You can find the information in this chart and more running information at. Couch to 5k became such a popular and effective plan for many. Whether youre aiming to do a 5k race at the end or you just want to lose weight and be more healthy, the couch to 5k plan is the one to begin with.
If you have any links that ive missed, or have any suggestions, please shoot me an email. If you are a beginning runner, just about to take your first running step, this is the program for you. Couch to 5k training schedule regional medical center. C25k, is a fantastic program thats been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. If you have a smartphone you can download the couch to 5k training programme to your phone or alternatively download the plan as a pdf.