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:
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Do 8 repetitions of the following:
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Do 8 repetitions of the following:
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| 2 | Do 6 repetitions of the following:
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Do 6 repetitions of the following:
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Do 6 repetitions of the following:
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| 3 | Do 2 repetitions of the following:
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Do 2 repetitions of the following:
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Do 2 repetitions of the following:
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| 4 |
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| 5 |
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Jog 3.2km with no walking. |
| 6 |
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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 |