The BookitZone Couch to 5k Training Plan (C25k)

BookitZone Couch to 5k Training Plan (C25k)

 

The "Couch to 5K" (C25K) training plan is a popular program designed to help beginners gradually progress from a sedentary lifestyle to running a 5-kilometer (3.1 miles) race. It typically spans over a period of 8 to 10 weeks, and it involves a mix of walking and running workouts that gradually increase in intensity. Remember to consult with your healthcare provider before starting any exercise program, especially if you have any pre-existing health conditions.

Here's a basic outline of a typical Couch to 5K training plan:

Week 1:

• Start with a 5-minute brisk warm-up walk.
• Alternate between 60 seconds of jogging and 90 seconds of walking. Repeat this for a total of 20 minutes.
• End with a 5-minute cool-down walk.

Week 2:

• Start with a 5-minute brisk warm-up walk.
• Alternate between 90 seconds of jogging and 2 minutes of walking. Repeat this for a total of 20 minutes.
• End with a 5-minute cool-down walk.

Week 3:

• Start with a 5-minute brisk warm-up walk.
• Alternate between 90 seconds of jogging, 90 seconds of walking, 3 minutes of jogging, and 3 minutes of walking. Repeat this for a total of 21 minutes.
• End with a 5-minute cool-down walk.

Week 4:

• Start with a 5-minute brisk warm-up walk.
• Run for 3 minutes, walk for 90 seconds, run for 5 minutes, walk for 2.5 minutes, run for 3 minutes, and walk for 90 seconds. Repeat this for a total of 24 minutes.
• End with a 5-minute cool-down walk.

Week 5:

• Start with a 5-minute brisk warm-up walk.
• Run for 5 minutes, walk for 3 minutes, run for 5 minutes, walk for 3 minutes, run for 5 minutes, and walk for 3 minutes. Repeat this for a total of 26 minutes.
• End with a 5-minute cool-down walk.

Week 6:

• Start with a 5-minute brisk warm-up walk.
• Run for 5 minutes, walk for 2 minutes, run for 8 minutes, walk for 3 minutes, run for 5 minutes, and walk for 3 minutes. Repeat this for a total of 26 minutes.
• End with a 5-minute cool-down walk.

Week 7:

• Start with a 5-minute brisk warm-up walk.
• Run for 25 minutes without stopping.
• End with a 5-minute cool-down walk.

Week 8:

• Start with a 5-minute brisk warm-up walk.
• Run for 28 minutes without stopping.
• End with a 5-minute cool-down walk.

Week 9 (Race Week):

• Start with a 5-minute brisk warm-up walk.
• Run for 30 minutes without stopping.
• End with a 5-minute cool-down walk.

Remember to listen to your body, take rest days when needed, and don't push yourself too hard. Gradual progress is key to avoid injuries and build endurance effectively. 

Here at BookitZone.com we have a wide variety of races for you fo find and enter in the UK - click to search our currently available 5k races.

Good luck on your journey to running a 5K!

READY TO PROGRESS?: Check out out 5k to 10k Progression Training Plan on this link.

BookitZone is an online entry facility specialising in athletic events. Runners can search hundreds of athletic events throughout the UK and enter via the website with immediate confirmation of entry. Race organisers can list their races for free!