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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
1003 people want to do this. 106 people have done this.
 
Show:  All  |  61 Notes 
Note Added
Note added by MissLittlewood. 15 days ago
Currently on week 3 - though only managed 1 run so far this week!
Note Added
Note added by Megan . about a month ago
Sailing through this way easier than expected thanks to the app. I'm not entirely sure I'll be able to fully run a 5k by the end, but I'll definitely be running huge chunks of it more than expected. I'll definitely be fitter, at any rate, and my endurance has gone way up.
Note Added
Note added by Megan . 2 months ago
Doing the Zombies, Run! 5k training app and enjoying it a lot so far. I'm a little worried about when it starts to go from walk-run drills to serious running, but so far it's easing me into it very gently. Plus zombies.
Note Added
Note added by M. S. . 9 months ago
(15/27) Je l'ai fait ! Mon dieu, ce n'était pas facile.
Note Added
Note added by M. S. . 9 months ago
(14/27) J'ai commencé avec un point de côté et la fin était assez dure.
Note Added
Note added by M. S. . 9 months ago
(13/27) J'ai bizarrement réussi sans trop souffrir. What the hell ?
Note Added
Note added by M. S. . 10 months ago
(12/27) Quatrième semaine terminée ! Finalement, ça s'est relativement bien passé.
Note Added
Note added by M. S. . 10 months ago
(11/27) Encore une journée assez compliquée, mais la musique m'aide bien.
Note Added
Note added by M. S. . 10 months ago
(10/27) Ça a été un peu dur sur la fin, mais je l'ai fait !
Note Added
Note added by M. S. . 10 months ago
(9/27) Troisième semaine terminée ! J'attends avec angoisse la quatrième...
Note Added
Note added by M. S. . 10 months ago
(8/27) Aujourd'hui, ça s'est bien passé ! I can do it~
Note Added
Note added by M. S. . 10 months ago
(7/27) Entre la pluie et le point de côté, c'était pas super-super.
Note Added
Note added by M. S.. 10 months ago
(6/27) Deuxième semaine terminée ! Mais je n'avais pas mon legging... T-T
Note Added
Note added by M. S.. 10 months ago
(5/27) Il pleuvait et j'ai couru moins vite que d'habitude.
Note Added
Note added by M. S.. 10 months ago
(4/27) J'ai un peu souffert sur la fin, heureusement l'endroit est sympa.
Note Added
Note added by M. S.. 10 months ago
(3/27) Première semaine terminée ! Il faisait beau aujourd'hui.
Note Added
Note added by M. S.. 10 months ago
(2/27) C'était vraiment bien aujourd'hui, même si j'ai bizarrement moins couru.
Note Added
Note added by M. S.. 10 months ago
(1/27) La fin était un peu dur, mais c'était agréable sinon.
Added
Photo added by Claire Lane. 2 years ago
Note Added
Note added by Lilian Canal. 4 years ago
20/07 - week 1
Note Added
Note added by Ben Craig. 5 years ago
Currently on week 3.

2 runs complete, 1 left to do.
Note Added
Note added by Sue MacFarlane. 5 years ago
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.
Note Added
Note added by Sue MacFarlane. 5 years ago
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.
Note Added
Note added by Colleen. 5 years ago
Start in February
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Note added by Katy H. 5 years ago
Completed! Shoo! Now the challenge is to keep on going and work in some races. Go me!
Note Added
Note added by Colleen. 5 years ago
1/31/14 -4/9/14
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Note added by MW. 6 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!
Note Added
Note added by MW. 6 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.
Note Added
Note added by Deborah Legoff. 6 years ago
Week one, session two, done place Jacques Demy, with podcast
Note Added
Note added by Deborah Legoff. 6 years ago
Week one, day one, done in Jardin public/place Jacques Demy, with podcast
Note Added
Note added by Deborah Legoff. 6 years ago
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. 6 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. 6 years ago
Completed 14th June 2013
Note Added
Note added by Katy H. 6 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. 6 years ago
in 26mins 50 secs
Note Added
Completed 5k on treadmill at gym in 31:55 on 5/4/2013
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Note added by Kirsty White. 6 years ago
Today I downloaded the phone app - 10th April 2013 - hopefully soon I will be up and running for real!
Note Added
Note added by April Truelove. 6 years ago
http://www.coolrunning.com/engine/2/2_3/181.shtml
Note Added
Note added by Esther. 6 years ago
Week 1 :
Note Added
Note added by Rikki Longmore. 6 years ago
First straight 20 min jog, Week 5 Done!