The free app or downloadable pdf is completely free and provides a 9 week training plan, where you will run 3 times per week. Due to the limited timeframe of this training plan, participants should not expect to perform at their top ability. Covers the couch to 5k program, proper running technique, and if. Sixweek 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. Couch to 5k training schedule regional medical center. As well as laura, who features on the nhs couch to 5k podcasts, you can also be coached by celebrities jo whiley, sarah millican, sanjeev kohli or michael johnson. Take the next 9 weeks to change your life with exercise by training for a 5k or 3.
By josh clark too many people have been turned off of running simply by trying to start off too fast. It is one of the highestrated health and fitness apps available on android and ios. The nineweek plan tells people exactly what they should do each week to prepare to run a 5k. The more the weeks progress, the intervals change for that the person is running more and walking less. The couch to 5k running plan our beginners running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Couch to half marathon beginner training program week sunday monday tuesday wednesday thursday friday saturday. Couch to 5k from zero fitness to 5k my running tips. Kickstart your running with our easy to follow programme and go from couch potato to raceready in under three months. Rest day 50 day 51 day 52 day 53 day 54 day 55 day 56 run 27 min. Even if youre currently spending more time on the couch than out hitting the pavement walking, you can work your way up to 5km 3. 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. Each session should take about 30 minutes, 3 days per week. Print out a pdf or download an iphone app and for the next 9 weeks you. Success is yours if you follow the training schedule and use these principles. Even if you havent been working out, this 5k training schedule will let you claim finish line bragging rights in just 8 weeks.
Couch to 5k in 9 weeks running program, c25k youtube. A 10week plan to run 5k for beginning runners active. Com 1 m t w t f s s 2 3 4 5 6 7 8 9 10 training begins. C25k has been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. The time suggested should be spent exercising, which at. C25k, short for couch to 5k, is a mobile app which contains training plans that gradually progress toward a 5 kilometre 3. Try to separate your runwalks with a rest or cross training day in between. Thanks to ian for creating this version of c25k which is perfect for use on a treadmill. The first eight weeks of the program are based on time. This running program was invented by josh clark of coolrunning way back in the day. Couch to 5k is a free program that takes people from their couch to running a 5k race in 9 weeks. Around week 9, youll be done with walking altogether.
This program is designed to get you running 3 miles in about 9 weeks. An easy, beginner training plan to walk from couch to 5k. The couch to 5k program encourages runners to repeat a week if necessary. On the other hand, some beginning runners may find the couch to 5k program not aggressive enough. Free couch to 5k beginner running training programme training. It was developed by a new runner, josh clark, who wanted to help his 50something mum get off the couch and start running, too. It includes several short sessions during the week of only about 30. The target is to run 5k in 8 weeks but take longer if things get too hard for you, but repeat a week rather than miss a week. Later on, when youve experienced long periods of running, you wont need to walk as much. 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 5 min brisk walk to warm up 5min brisk walk to warm up 5 min brisk walk to warm up 5 min brisk walk.
Brisk five minute warmup walk, then do 30 minutes of jogging. By the last week, participants are able to run just over three miles without stopping. Tens of thousands of people have tried it and many have been successful, but certainly not everyone. 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.
The 5k training program is based on nine weeks of gradual progress that will help you transform from couch potato to a person who is confident running 5k. Couch to 5k week 9 get it here by rightclicking and save. I am often asked how fast you should run and walk on the treadmill. Couch to half marathon 14 week plan luff, christine sep 5, 20, updated mar 2, 2016. Couch to 5k week 1 week 5 day 1 run 1 min, walk 2 min, x8 repeat 8 times day 1 run 8 min, walk 3 min, x3 day 2 run 1 min, walk 2 min, x6 day 2 run 7 min, walk 2 min, x3 day 3 run 1 min, walk 2 min, x10 day 3 run 8 min, walk 3 min, x3 week 2 week 6. The app, created by zen labs, is based on the couch to 5k running plan from. Bbc get inspired and public health englands one you campaign will get you off the couch and running in just nine weeks. This couch to 5k is a running plan designed to get beginners off their couch and running for 5k 3. Couch to 5k in 10 weeks plan with virtual pace series. If you run fast enough then you will be running 5k in 30 minutes but not everyone manages to do this. A weekbyweek description of the 9week set of couch to 5k podcasts. With the help of the couch to 5k program, in less than seven months, i went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to 50 kilometers a week sort.
Just start your training on week 1, and progress through the days normally. Runners should be prepared for beginners level running before beginning this program. As usual, walk the first and last 5 minutes of each workout these weeks. However, the claim of getting participants off of the couch and onto running a 5k in only nine weeks may become frustrating to some who find they need to repeat a week. Week 1 for your 3 runs in week 1, you will begin with a brisk 5minute walk, then alternate 1 minute of running and 1andahalf minutes of walking, for a total of 20 minutes. Weeks 9 and 10 five days per week rev things up a bit by heading in one direction for 25 minutes and 25 back, totaling at 50 minutes. Go from couch to 5k the complete training plan updated. How to use the plan using the couch to 5k training plan is simple. The couch to 5k training calendar is a sound training approach.
Be sure to stretch before and after, and start each session with a 5 minute warmup walk or jog. A training program called couch to 5k has grown in popularity over the last few years, in part because it gives runners a series of manageable workouts that slowly build up to the race. Couch to 5k running tips begin the program provided you can walk comfortably for an hour if you cant, dont worry, build up your walking first and then start the program. Did you know that most healthy adults can finish a 5k walk with just a few weeks of training. C25k, is a fantastic program thats been designed to get just about anyone from the couch to running 5 kilometers. Couch to 5k challenge a nineweek programme for beginners. You only need to train three days a week, and when you train, you use a combination of walking and running. The nhs in the uk provides downloadable podcasts and a smartphone. Whether youre aiming to do a 5k race at the end or you just want to lose weight and be more healthy, the couch to 5k plan is the one to begin with. When looking for a 5k training program, try to find out the rationale behind the plan, and just as importantly, continue to study the sport, learn the science behind training, and. 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 5 min brisk walk to warm up 5min brisk walk to warm up 5 min brisk walk to warm up. Once youve started up, then youll be able to get off that couch and in shape in no time.
During the 40 minutes between, jog or run at an easy pace, going until. The key thing to remember when following a training. Weve teamed up with brooks and expert pt graeme hilditch of gh training to put together a training plan aimed at new runners looking to build towards their first 5k race. You can move the days around as needed to fit your own schedule. As a veteran runner, you have a solid running base. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. In the beginning, you will be doing lots of walking as warm ups and cool downs. But for running rookieseven athletes successful in other sportscreating a training program can be daunting. Couch to 5k became such a popular and effective plan for many. Training tips this plan calls for 3 days of runningwalking, 2 days of crosstraining, and 2 days of strength training. Hap couch to 5k training plan adapted from couch to 5k training schedule weeks 15 this program is designed to get you running 3 miles in about 9 weeks.
Your 9 week plan to organizing a 5k charity run classy. You can also put your strength training on the same day as your runwalk or crosstraining. Running can help shave off those stubborn last five pounds, or take your fitness level up a notch or two. This schedule is designed to help you train for the kaiser permanente 5k corporate run walk using walk breaks and remain injury free during the training period. And by giving yourself eight weeks to prepare for the 5k, you can break down the additional distance you need to walk into smaller increments. Overall, i am a fan of the simplicity of the couch to 5k running plan and. Heres a 10week beginner running program that takes the guesswork out of running. It takes you through the process at a pace that you can cope with and, unlike so many training programs, it.61 364 1407 1159 1575 251 1462 1593 879 858 398 683 1046 1073 714 693 401 636 192 345 653 72 1507 201 1102 358 195 686 1584 640 582 226 791 951 1332 1260 670 104 734 503 219