C25K running program

This is my Couch to 5K running program.

I’m using the C25K app on my iPhone to help me alternate between walking and running until I build strength.

Each workout session is from 30-40 minutes long (including 5 minutes warm up and 5 minutes cool down). My aim is to run 3 times a week or every other day, for 8 weeks in total.

Week 1 Day 1:

5 min warmup walk. Alternate 60 sec of running and 90 sec of walking.  (30 min)  RERUN

Week 1 Day 2:

5 min warmup walk. Alternate 60 sec of running and 90 sec of walking. (30 min) RERUN

Week 1 Day 3:

5 min warmup walk. Alternate 60 sec of running and 90 sec of walking. (30 min) RERUN

Week 2 Day 1:

5 min warmup walk. Alternate 90 sec of running and 2 min of walking. (31 min) RERUN

Week 2 Day 2:

5 min warmup walk. Alternate 90 sec of running and 2 min of walking. (31 min)RERUN

Week 2 Day 3:

5 min warmup walk. Alternate 90 sec of running and 2 min of walking. (31 min)

Week 3 Day 1:

5 min warmup walk. 2x: Run 90 sec; Walk 90 sec; Run 3 min; Walk 3 min. (28 min)

Week 3 Day 2:

5 min warmup walk. 2x: Run 90 sec; Walk 90 sec; Run 3 min; Walk 3 min. (28 min)

Week 3 Day 3:

5 min warmup walk. 2x: Run 90 sec; Walk 90 sec; Run 3 min; Walk 3 min. (28 min)

Week 4 Day 1:

5 min warmup walk. Run 3 min; Walk 90 sec; Run 5 min; Walk 2.5 min; Run 3 min; Walk 90 secs; Run 5 min. (31 min)

Week 4 Day 2:

5 min warmup walk. Run 3 min; Walk 90 sec; Run 5 min; Walk 2.5 min; Run 3 min; Walk 90 secs; Run 5 min. (31 min)

Week 4 Day 3:

5 min warmup walk. Run 3 min; Walk 90 sec; Run 5 min; Walk 2.5 min; Run 3 min; Walk 90 secs; Run 5 min. (31 min)

Week 5 Day 1:

5 min warmup walk. Run 5 min; Walk 3 min; Run 5 min; Walk 3 min; Run 5 min. (31 min)

Week 5 Day 2:

5 min warmup walk. Run 8 min; Walk 5 min; Run 8 min. (31 min)

Week 5 Day 3:

5 min warmup walk. Run 20 min. (30 min)

Week 6 Day 1:

5 min warmup walk. Run 5 min; Walk 3 min; Run 8 min; Walk 3 min; Run 5 min. (34 min)

Week 6 Day 2:

5 min warmup walk. Run 10 min; Walk 3 min; Run 10 min. (33 min)

Week 6 Day 3:

5 min warmup walk. Run 22 min. (32 min)

Week 7 Day 1:

5 min warmup walk. Run 25 min. (35 min)

Week 7 Day 2:

5 min warmup walk. Run 25 min. (35 min)

Week 7 Day 3:

5 min warmup walk. Run 25 min. (35 min)

Week 8 Day 1:

5 min warmup walk. Run 28 min. (38 min)

Week 8 Day 2:

5 min warmup walk. Run 28 min. (38 min)

Week 8 Day 3:

5 min warmup walk. Run 30 min. (40 min)

Week 9 Day 1:

5 min warmup walk. Run 5K

Hurray, I did it!