Couch-to-5K

C25K (Couch to 5K)

Download the plan here or view below.

Try to run the same routine 2 to 3 times each week.  If you reach the point of being completely out of breath walk until you catch your breath.  This ensures you are aerobic and gaining the full benefit of your workout.

If you have questions feel free to contact the coaches.

Couch to 5K Plan

Week 1 Brisk 5 minute warm up walk.
Alternate 60 seconds jogging with 90 seconds walking.
Total of 20 minutes.
Week 2 Brisk 5 minute warm up walk.
Alternate 90 seconds jogging with 2 minutes walking.
Total of 20 minutes.
Week 3 Brisk 5 minute warm up walk.
Two repetitions of:
– jog 90 seconds
– walk 90 seconds
– jog 3 minutes
– walk 3 minutes
Week 4 Brisk 5 minute warm up walk.
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Week 5 Brisk 5 minute warm up walk.
Jog 5 minutes.
Walk 3 minutes.
Jog 5 minutes.
Walk 3 minutes.
Jog 5 minutes.
Week 6 Brisk 5 minute warm up walk.
Jog 5 minutes.
Walk 3 minutes.
Jog 8 minutes.
Walk 3 minutes.
Jog 5 minutes.
Week 7 Brisk 5 minute warm up walk.
Jog 25 minutes.
Week 8 Brisk 5 minute warm up walk.
Jog 28 minutes.
Week 9 Brisk 5 minute warm up walk.
Jog 30 minutes.
Week 10 Brisk 5 minute warm up walk.
Jog 30 minutes.

One thought on “Couch-to-5K”

Comments are closed.

at NECC