Colloquially known as C25k, this is a nine-week program to get you going at a slow pace.
Most of the online references are in pages with plenty of advertising, and I thought it would be nice if there was an alternative.
Every week has three workouts. Every workout should start with a five-minute warm-up walk.
- Week 1. Alternate 1 minute of running and 1.5 minutes of walking, for a total of 20 minutes.
- Week 2. Alternate 1.5 minutes of running and 2 minutes of walking, for a total of 20 minutes.
- Week 3. Two repetitions of 1.5 minutes of running, 1.5 minutes of walking, 3 minutes of running and 3 minutes of walking.
- Week 4. 3 minutes of running, 1.5 minutes of walking, 5 minutes of running, 2.5 of walking, 3 minutes of running, 1.5 minutes of walking and 5 minutes of running.
- Week 5.
- Run one: 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.
- Run two: 8 minutes of running, 5 minutes of walking and 8 minutes of running.
- Run three: 20 minutes of running.
- Week 6.
- Run one: 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.
- Run two: 10 minutes of running, 3 minutes of walking and 10 minutes of running.
- Run three: 25 minutes of running.
- Week 7. 25 minutes of running.
- Week 8. 28 minutes of running.
- Week 9. 30 minutes of running.
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