My version of the couch to 5k running program

The ”couch to 5k”, or also know as C25K, is a running program that’s been designed to get just about anyone from the couch to running 5 kilometres in 9 weeks.

This is my version of the program which is slightly adopted compared to the original program. It is more simular to the metric version that you can find on c25k.com. I adopted it to make it easier to insert the program into  my runkeeper smart phone application.

I hope you find it useful.

My C25K program

Important! Do not forget that all workout sessions start of with a brisk 5 minute warm up walk and a 5 minute cool down walk after the workout.

Week Workout 1 Workout 2 Workout 3
1 Do 8 repetitions of the following:

  • Jog 100m
  • Walk 100m
Do 8 repetitions of the following:

  • Jog 100m
  • Walk 100m
Do 8 repetitions of the following:

  • Jog 100m
  • Walk 100m
2 Do 6 repetitions of the following:

  • Jog 200m
  • Walk 200m
Do 6 repetitions of the following:

  • Jog 200m
  • Walk 200m
Do 6 repetitions of the following:

  • Jog 200m
  • Walk 200m
3 Do 2 repetitions of the following:

  • Jog 200m
  • Walk 200m
  • Jog 400m
  • Walk 400m
Do 2 repetitions of the following:

  • Jog 200m
  • Walk 200m
  • Jog 400m
  • Walk 400m
Do 2 repetitions of the following:

  • Jog 200m
  • Walk 200m
  • Jog 400m
  • Walk 400m
4
  • Jog 400m
  • Walk 200m
  • Jog 800m
  • Walk 400m
  • Jog 400m
  • Walk 200m
  • Jog 800m
  • Jog 400m
  • Walk 200m
  • Jog 800m
  • Walk 400m
  • Jog 400m
  • Walk 200m
  • Jog 800m
  • Jog 400m
  • Walk 200m
  • Jog 800m
  • Walk 400m
  • Jog 400m
  • Walk 200m
  • Jog 800m
5
  • Jog 800m
  • Walk 400m
  • Jog 800m
  • Walk 400m
  • Jog 800m
  • Jog 1.2km
  • Walk 800m
  • Jog 1.2km
Jog 3.2km with no walking.
6
  • Jog 800m
  • Walk 400m
  • Jog 1.2km
  • Walk 400m
  • Jog 800m
  • Jog 1.6km
  • Walk 400m
  • Jog 1.6km
Jog 3.6km with no walking.
7 Jog 4km Jog 4km Jog 4km
8 Jog 4.5km Jog 4.5km Jog 4.5km
9 Jog 5km Jog 5km Jog 5km