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 programme designed to help beginners gradually progress from a sedentary lifestyle to running a 5-kilometre (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 programme, especially if you have any pre-existing health conditions.

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

Week 1:

• 5-minute brisk warm-up walk
• Alternate 60 seconds jogging / 90 seconds walking (20 minutes total)
• 5-minute cool-down walk

Week 2:

• 5-minute brisk warm-up walk
• Alternate 90 seconds jogging / 2 minutes walking (20 minutes total)
• 5-minute cool-down walk

Week 3:

• 5-minute warm-up
• 90s jog, 90s walk, 3 mins jog, 3 mins walk – repeat (21 minutes total)
• 5-minute cool-down

Week 4:

• 5-minute warm-up
• Run 3m / walk 90s / run 5m / walk 2.5m / run 3m / walk 90s
• 5-minute cool-down

Week 5:

• 5-minute warm-up
• Run 5m / walk 3m – repeat 3 times
• 5-minute cool-down

Week 6:

• 5-minute warm-up
• Run 5m / walk 2m / run 8m / walk 3m / run 5m
• 5-minute cool-down

Week 7:

• 5-minute warm-up
• Run for 25 minutes continuously
• 5-minute cool-down

Week 8:

• 5-minute warm-up
• Run for 28 minutes continuously
• 5-minute cool-down

Week 9 (Race Week):

• 5-minute warm-up
• Run for 30 minutes continuously
• 5-minute cool-down

Here at BookitZone.com, we have a wide variety of races across the UK – click to view current 5k races.

READY TO PROGRESS? Check out our 5k to 10k Training Plan.

BookitZone is an online entry platform for UK athletic events. Search and enter hundreds of races with instant confirmation. Organisers can list their events for free.