There are several plans out there for a Couch to 5K running plan that can be found online some are free, some are not. This is one I have found and am doing right now that I have just copied so you can have easy access to it. Also there are some awesome Apps for your phone that talk you through the process. The one I use also carries over the information you can log like the speed, how you felt etc and can be upgraded to a 10K… but let’s see how this one goes!
9 Week Program Couch to 5K Training for Beginners (C25K)
Each week is only 3x a week training.
Week 1
3x this week. Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Five minute cooldown walk.
Week 2
3x this week. Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Five minute cooldown walk.
Week 3
3x this week. Brisk five-minute warm up walk. Then do 2 repetitions of the following:
-Jog 90 seconds
-Walk 90 seconds
-Jog 3 minutes
-Walk 3 minutes
Five-minute cooldown walk.
Week 4
3x this week. Brisk five-minute warm up walk, then:
-Jog 3 minutes
-Walk 90 seconds
-Jog 5 minutes
-Walk 2-1/2 minutes
-Jog 3 minutes
-Walk 90 seconds
-Jog 5 minutes
Five-minute cooldown walk.
Week 5
Day 1. Brisk five-minute warm up walk, then:
-Jog 5 minutes
-Walk 3 minutes
-Jog 5 minutes
-Walk 3 minutes
-Jog 5 minutes
Five-minute cooldown walk.
Day 2. Brisk five-minute warm up walk, then:
-Jog 8 minutes
-Walk 5 minutes
-Jog 8 minutes
Five-minute cooldown walk.
Day 3. Brisk five-minute warm up walk, then jog 20 minutes with no walking. Finish with a five-minute cooldown walk.
Week 6
Day 1. Brisk five-minute warm up walk, then:
-Jog 5 minutes
-Walk 3 minutes
-Jog 8 minutes
-Walk 3 minutes
-Jog 5 minutes
Five-minute cooldown walk.
Day 2. Brisk five-minute warm up walk, then:
-Jog 10 minutes
-Walk 3 minutes
-Jog 10 minutes
Five-minute cooldown walk.
Day 3. Brisk five-minute warm up walk, then jog 25 minutes with no walking. Finish with a five-minute cooldown walk.
Week 7
3x this week. Brisk five-minute warm up walk, then jog 25 minutes. Finish with a five-minute cooldown walk.
Week 8
3x this week. Brisk five-minute warm up walk, then jog 28 minutes. Finish with a five-minute cooldown walk.
Week 9
3x this week. Brisk five-minute warm up walk, then jog 30 minutes. Finish with a five-minute cooldown walk.
Ta-da!! I really love this program because every other time I have attempted to get into running/jogging I have just tried straight running and rather then building how long I run it was how far I ran. It was frustrating to head out and try to run a straight mile without stopping after never having really run before and I would just quit. This is awesome because it is more about the time you are active. Anyone can achieve the Couch to 5K running plan and challenge. Fueling myself with the core kit and the desire to hit this goal!
This is my 90 Day Challenge!
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