Amid all the different kinds of running plans to follow today, it can be quite confusing choosing what to commit to. Not only that, but you also need to make sure that you stay motivated with your chosen plan. That’s why I highly recommend going for the Couch to 5K Treadmill Plan, especially today as we require to stay indoors (for now)!
But what is the Couch to 5K Treadmill Plan and what do you need to prepare for? Read on as I talk more about this interesting plan and how you can begin doing it!
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Couch to 5K Treadmill Plan
What is the Couch to 5K, anyway?
This is one of the more popular running plans made for beginners, also known as the C25K. As the name suggests, this plan is designed to start getting people off their couches with the goal to run 5 kilometers straight in nine weeks.
This is suitable for those who want to finish a 5k marathon at the end. However, it’s suitable for those who want to burn calories and lose weight from running, as well as those who are aiming to strengthen their cardiovascular system and overall health.
It’s a better plan compared to others because it is made for beginners, only gradually increasing your distance and time running. You start off with mostly walking and slowly begin running for even longer, which is best for those who haven’t started running before to help get the body used to exercise for longer periods. This will strengthen stamina and endurance amazingly.
While you can do this plan outdoors, it may also be more suitable for doing this on the treadmill, as you have a built-in timer and can set your speed. That way, you can monitor your speed and overall progress.
Now that you’re familiar with the Couch to 5K program, what is the treadmill plan to follow? Check this plan out. By the week:
Week 1
In the first week, you will be running 10 minutes per session.
- Day 1 – Run 1 minute and walk 2 minutes. Repeat 10 times
- Day 2 – Run 1 minute and walk 2 minutes. Repeat 10 times
- Day 3 – Run 1 minute and walk 2 minutes. Repeat 10 times
Week 2
In the second week, you will be running 12 minutes per session.
- Day 1 – Run 2 minutes and walk 2 minutes. Repeat 6 times
- Day 2 – Run 2 minutes and walk 2 minutes. Repeat 6 times
- Day 3 – Run 2 minutes and walk 2 minutes. Repeat 6 times
Week 3
In the third week, you will be running 12 minutes per session.
- Day 1 – Run 3 minutes and walk 2 minutes. Repeat 4 times
- Day 2 – Run 3 minutes and walk 2 minutes. Repeat 4 times
- Day 3 – Run 3 minutes and walk 2 minutes. Repeat 4 times
Week 4
In the fourth week, you will be running 15 minutes per session.
- Day 1 – Run 5 minutes and walk 3 minutes. Repeat 3 times
- Day 2 – Run 5 minutes and walk 3 minutes. Repeat 2 times
- Day 3 – Run 5 minutes and walk 3 minutes. Repeat 2 times
Week 5
In the fifth week, you will be running 16 minutes per session.
- Day 1 – Run 8 minutes and walk 3 minutes. Repeat 2 times
- Day 2 – Run 8 minutes and walk 3 minutes. Repeat 2 times
- Day 3 – Run 8 minutes and walk 2 minutes. Repeat 2 times
Week 6
In the sixth week, you will be running 22 minutes per session.
- Day 1 – Run 11 minutes and walk 3 minutes. Repeat 2 times
- Day 2 – Run 11 minutes and walk 3 minutes. Repeat 2 times
- Day 3 – Run 11 minutes and walk 3 minutes. Repeat 2 times
Week 7
In the seventh week, you will be running 28 minutes per session.
- Day 1 – Run 14 minutes and walk 4 minutes. Repeat 2 times
- Day 2 – Run 14 minutes and walk 3 minutes. Repeat 2 times
- Day 3 – Run 14 minutes and walk 2 minutes. Repeat 2 times
Week 8
In the eighth week, you will be purely running and preparing for your 5K run.
- Day 1 – Run 22 minutes
- Day 2 – Run 25 minutes
- Day 3 – Run 28 minutes
Week 9
This is your final week and by this time, you can now run a 5K!
- Day 1 – Run 30 minutes
- Day 2 – Run 5K!
Tips to Follow
Besides learning the Couch to 5K Treadmill Plan, here are a few important tips to follow so you can run efficiently:
- Run 3 days a week, having a rest day between to recover
- Do NOT go too fast or set an incline. Run around 8 KPH (5 MPH) and walk 4.8 KPH (3 MPH)
- Warmup before runs and cooldown after runs for 5-10 minutes so your muscles can recover better. This will also prevent injuries
- Stay hydrated and maintain a healthy diet to further nourish your body for runs and workouts
Do you want to learn more about this C25K running plan? This helpful video can show you other tips for a successful program:
Wrapping It Up
When you want to get started on running, then you’ll have fun with the Couch to 5K Treadmill Plan! This is best for all kinds of runners, especially beginners who want to keep going. With this plan, your treadmill will definitely get you up and running so you can reach your goal to run a 5K in no time.
I hope that this article on the Couch to 5K Treadmill Plan encouraged you to start running! Lace up your running shoes and start using your treadmill with this elaborate plan now.
If you have any questions or want to share your tips and experiences on this running plan, share it in the comments section below. All your thoughts are much appreciated!
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