If you've always wanted to run a 5K race, but you're not sure on how to start training, the C25K treadmill program can help you cross this item off your bucket list. C25K, which is stands for Couch-to-5K, is a nine-week, run-walk regimen designed to get you up off the couch, ease you into jogging and transform you into a runner. After about two months of treadmill training, you should be ready for your first race.
C25K at a Glance
In the C25K program, each week consists of three run-walk workouts on non-consecutive days. For example, you can use a Monday, Wednesday and Friday schedule. For weeks one through four and weeks seven through nine, you perform the same workout on Monday, Wednesday and Friday. For weeks five and six, a different workout is performed on each training day. All workouts start with a five-minute walking warm-up and end with a walking cool-down.
Weeks One and Two
During the first week, begin your workout by running as slow as you can for 60 seconds and then do a 90-second brisk walk. Repeat this run-walk pattern seven more times and finish the workout with a five-minute walking cool-down. For week two, increase your running time to 90 seconds and your walk time to two minutes. Repeat the run-walk pattern a total of six times and follow this with a four-minute walking cool-down. Repeat these workouts on your other two training days.
Weeks Three and Four
During these weeks, do four run-walk patterns followed by a cool-down. In week three, the first pattern consists of a 90-second run and a 90-second walk. For the second pattern, run and walk for three minutes each. Repeat these two patterns and end with a five-minute walking cool-down. For the first run-walk pattern in week four, run for three minutes and walk for 90 seconds. For the second pattern, do a five-minute run and a 2.5-minute walk. Repeat the first pattern and end with a five-minute run and a 3.5-minute walk. You do not need to do a separate cool-down. Repeat these workouts on the other two training days.
This week consists of three different workouts. The first workout has three run-walk patterns. Run for five minutes and walk for three minutes in the first two patterns. In the third, run for five minutes and walk for four. The second workout only has two patterns. Run for eight minutes and walk for five to complete the first pattern and run for eight minutes and walk for four minutes for the second. For the third workout, run for 20 minutes and walk for five. The final walk in each workout serves as a cool-down.
Just like in week five, three different workouts are performed. For the first, do three run-walk patterns -- a five-minute run followed by a three-minute walk, an eight-minute run followed by a three-minute walk and a five-minute run followed by a five-minute walk. For the second workout, do two run-walk patterns -- a 10-minute run with a three-minute walk and a 10-minute run with a four-minute walk. The last workout of the week consists of a 25-minute run and a five-minute walk.
Weeks Seven to Nine
For all three workouts in week seven, run for 25 minutes and walk for five. In week eight, increase your run time to 28 minutes, and in week nine, run for 30 minutes.
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