Couch to 5K (C25K) is a 9-week program designed to build you up from running one-minute intervals to running 30 minutes at a time. Each week builds on the one before and consists of three workouts lasting 20-30 minutes each.

The program can be followed using either time or distance. I have chosen to follow the program using time intervals, so that is how I’ve outlined the plan in this blog. If you want to know the distance requirements for each week, check the table at CoolRunning.

Be sure to stretch after each run.

Note: The purpose of this program is to help you become a successful, injury-free runner. If the program is too difficult as written, repeat a week until you feel confident (although not necessarily comfortable!).


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