Yesterday evening I completed the third run in the Couch to 5k Program! This means I have completed the first week of the program. I had a bit of a set back when I attempted my third run on Tuesday and was only able to get half way through the run before having massive side pains. I attempted it again yesterday and that run was really good. I am running with a podcast that tells me when to run and when to walk. This is very helpful, so I don’t need to keep monitoring my watch. After the run was done I still had some distance before getting back to my front door so I began week two last night as well. I ended up doing a 5k in 40 minutes with my combined running and walking intervals. Having victory over week 1 feels really good. And having done a couple of intervals of week 2 I am excited to be beginning the next week.

Here is the basic C25k program:

Week 1 – You follow this plan three times the first week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Alternating Intervals
60 seconds of running
90 seconds of brisk walking
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 2 – You follow this plan three times the second week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Alternating Intervals
90 seconds of running
120 seconds of brisk walking
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 3 – You follow this plan three times the third week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Repeat this Twice
90 seconds of running
90 seconds of brisk walking
3 Minutes of Jogging
3 Minutes of brisk walking
Cool Down
5 minute cool down walk
Total Time: 28 Minutes


Week 4 – You follow this plan three times the fourth week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
3 Minutes of Jogging
90 seconds of brisk walking
5 Minutes of Jogging
150 seconds of brisk walking
3 Minutes of Jogging
90 seconds of brisk walking
5 Minutes of jogging
Cool Down
5 minute cool down walk
Total Time: 31.5 Minutes


Week 5 – Day 1 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
5 Minutes of Jogging
3 Minutes of brisk walking
5 Minutes of Jogging
3 Minutes of brisk walking
5 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 31 Minutes


Week 5 – Day 2 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
8 Minutes of Jogging
5 Minutes of brisk walking
8 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 31 Minutes


Week 5 – Day 3 During Week 5 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
20 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 30 Minutes


Week 6 – Day 1 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
5 Minutes of Jogging
3 Minutes of brisk walking
8 Minutes of Jogging
3 minutes of brisk walking
5 Minutes of jogging
Cool Down
5 minute cool down walk
Total Time: 29 Minutes


Week 6 – Day 2 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
10 Minutes of Jogging
3 Minutes of brisk walking
10 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 33 Minutes


Week 6 – Day 3 During Week 6 each day is a little different. Each day is followed by one day of rest.
Warm Up
5 minute brisk warm up walk
Then do this
25 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 35 Minutes


Week 7 You follow this plan three times the seventh week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
25 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 35 Minutes


Week 8 You follow this plan three times the eighth week with a day of rest between each run.
Warm Up
5 minute brisk warm up walk
Then do this
28 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 38 Minutes


Week 9 During this week you will be running a 5k each day that you run with one day of rest between runs.
Warm Up
5 minute brisk warm up walk
Then do this
30 Minutes of Jogging
Cool Down
5 minute cool down walk
Total Time: 40 Minutes

This Couch to 5K Program was created by Cool Running and can be found at their website.