9 Week Couch To 5k Schedule
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.
9 week couch to 5k schedule. Just start your training on week 1 and progress through the days normally. Brisk five minute warmup walk. Then alternate 60 seconds of jogging and 90. Around week 9 youll be done with walking altogether.
C25k has been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. Couch to 5k metric version. In the beginning you will be doing lots of walking as warm ups and cool downs. The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.
For your 3 runs in week 9 you will begin with a brisk 5 minute walk then 30 minutes of running. Because there are only three scheduled runs in this training plan it is manageable to get it done during the week when we often have busy schedules filled up with responsibilities like work and family. Walk 25 mile or 3 min jog 1 mile or 10 min. Around week 6 youll stop walking as a warm up.
Couch to 5k training week example. Using the couch to 5k training plan is simple. Later on when youve experienced long periods of running you wont need to walk as much. But some might be worried about planning their week.
Here is an example of what a week looks like on this program. Six week 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. I could easily run for 30 minutes by the end but it took me another week to be able to run for the full 5k which took me around 37 minutes then. Week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 day 1 5 min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk to warm up.
The pace of the 9 week running plan has been tried and tested by thousands of new runners. 60 second of jogging 90 second of walking. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. The couch to 5k in 9 weeks running program 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.
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