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Couch to 5k

Couch to 5k

couch to 5k

Ever had that feeling of “I’m not a runner?” Looking at everyone else as if they were destined to run whilst you weren’t just cut out for that kind of thing? Well I’d love you to challenge that perception. Running is for everyone! Just because you don’t run now, doesn’t mean your not a runner. There’s a runner inside of everyone!

The couch to 5k programme (often shortened to C25K) is a great way to build up gradually to a 5km run. The couch to 5k programme was developed by Josh Clark in 1996 and since then many thousands of couch potatoes have become runners because of it.

The programme is a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you’re ready to run 5 kilometers or 30 minutes non stop.

To give the C25K a go yourself, why not rally up some friends, plan the days or evenings you can run, and follow the programme below:

Week Workout 1 Workout 2 Workout 3
1 8 x
Run for 1 minute
Walk for 1½ minutes
8 x
Run for 1 minute
Walk for 1½ minutes
8 x
Run for 1 minute
Walk for 1½ minutes
2 6 x
Run for 1½ minutes
Walk for 2 minutes
6 x
Run for 1½ minutes
Walk for 2 minutes
6 x
Run for 1½ minutes
Walk for 2 minutes
3 2 x
Jog for 1½ minutes
Walk for 1½ minutes
Jog for 3 minutes
Walk for 3 minutes
2 x
Jog for 1½ minutes
Walk for 1½ minutes
Jog for 3 minutes
Walk for 3 minutes
2 x
Jog for 1½ minutes
Walk for 1½ minutes
Jog for 3 minutes
Walk for 3 minutes
4 2 x
Jog for 3 minutes
Walk for 1½ minutes
Jog for 5 minutes
Walk for 2½ minutes
2 x
Jog for 3 minutes
Walk for 1½ minutes
Jog for 5 minutes
Walk for 2½ minutes
2 x
Jog for 3 minutes
Walk for 1½ minutes
Jog for 5 minutes
Walk for 2½ minutes
5 3 x
Jog for 5 minutes
Walk for 3 minutes
1 x
Jog for 8 minutes
Walk for 5 minutes
Jog for 8 minutes
Jog for 20 minutes
6 1 x
Jog for 5 minutes
Walk for 3 minutes
Jog for 8 minutes
Walk for 3 minutes
Jog for 5 minutes
 1 x
Jog for 10 minutes
Walk for 3 minutes
Jog for 10 minutes
Jog for 25 minutes
7 Jog for 25 minutes Jog for 25 minutes Jog for 25 minutes
8 Jog for 28 minutes Jog for 28 minutes Jog for 28 minutes
9 Jog for 30 minutes Jog for 30 minutes The final workout – Jog for 30 minutes

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