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Do a Couch to 5k running plan
 
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http://www.c25k.com/
C25K has been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.


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Latest Activity
975 people want to do this. 107 people have done this.
 
Show:  All  |  38 Notes 
Note Added
Note added by Monique. about 1 years ago
I didn't follow a set plan, I just began to run regularly and now routinely run a 5k.
Added
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Note added by Megan . about 2 years ago
Started the Zombies, Run! Couch to 5k program today. So far it's very short, easy walk-run drills and no real zombie danger yet. I'm having a lot of fun and glad I started-- and glad I moved next door to a park that gives me space to run safely.
Note Added
20/07 - week 1
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Note added by Ben Craig. about 4 years ago
Currently on week 3.

2 runs complete, 1 left to do.
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5K runner app.
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25/02/2014 - Second day of Day 1 5 minutes warm up at 5.5km then 20 minutes alternating 60 second jogging at 9km & 90 seconds walking at 5.5, followed by 5 minute cool down at decreasing speeds.
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I'll be doing a day a week, as in the first day all week the first week, the second day all week the second week, etc.

24/02/2014 - Day 1: 5 minute warm up 60 seconds jogging/90 seconds walking for 20 minutes. Unfortunately the programming I spent 20 minutes on to make the treadmill change speeds automatically appears to be a failure, so I had to do everything manually.
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Note added by Colleen. about 4 years ago
Start in February
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Note added by Katy H. about 4 years ago
Completed! Shoo! Now the challenge is to keep on going and work in some races. Go me!
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Note added by Colleen. about 4 years ago
1/31/14 -4/9/14
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Note added by MW. about 5 years ago
Week 1, Day 2 - Done. Slightly better but could be a number of things. Also not going to do the squats today since it made my legs hurt too much yesterday to do the run!
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Note added by MW. about 5 years ago
Week 1, Day 1 - Done. Can't say it was easy, but I did manage it. So unfit! The app is really good.
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Week one, session two, done place Jacques Demy, with podcast
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Week one, day one, done in Jardin public/place Jacques Demy, with podcast
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For download (podcasts)
http://www.c25k.com/podcasts.htm
Distances in French
http://www.c25k.com/c25k_french.htm
Note Added
Note added by Katy H. about 5 years ago
After researching the plan, and working out a schedule, ended up just downloading a free C25k app for my phone
Talks to me and everything; the helper robot revolution has begun! -8- (me with open arms).
Note Added
Note added by Cardamon. about 5 years ago
Completed 14th June 2013
Note Added
Note added by Katy H. about 5 years ago
Week 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. x3
Dates:

Week 2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. x3
Dates:

Week 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes). X3
Dates:

Week 4
Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 2-1/2 minutes), Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes). X3
Dates:

Week 5
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:, Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Week 7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Note Added
Note added by Laura. about 5 years ago
in 26mins 50 secs
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Completed 5k on treadmill at gym in 31:55 on 5/4/2013
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Today I downloaded the phone app - 10th April 2013 - hopefully soon I will be up and running for real!
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http://www.coolrunning.com/engine/2/2_3/181.shtml
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Note added by Esther. about 5 years ago
Week 1 :
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First straight 20 min jog, Week 5 Done!
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Note added by Kevin Dyke. about 6 years ago
Monday 15.10.2012 finished run 27. Plan completed.
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Note added by Kevin Dyke. about 6 years ago
Finished first run of the final week. 2 more runs to go.
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4 weeks in and still going!!
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Note added by Kevin Dyke. about 6 years ago
21 runs down. 7 to go expected end date 15/10/12.
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Note added by Kevin Dyke. about 6 years ago
Completed run 3 of week 6. 9 runs to go. Still enjoying the plan and feeling the benefits.
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Week 2 Workouts Complete, After 2 Weeks. But still stuck with it and got it.
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Note added by Kevin Dyke. about 6 years ago
Today I did run 2 of week 5 - Half way through the plan. Big one on Friday 20 mins joging with no walking.
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Finished 3! Now on to Week 2...
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Work Out 2- Complete.
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Day One Done!
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Note added by Kevin Dyke. about 6 years ago
completed run 1 of week 3 - enjoying this plan.
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Note added by Kevin Dyke. about 6 years ago
Started 5km plan with run on the 24th of August 2012.
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Starting Week 3 on Monday. Doing good so far!
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Got started 08/03/2012