So you want to run the 5K next year?

There may be some of you out there who maybe have participated in the fun run before, but would really like to run the 5K, yet you have no idea where to start… Well, look no further, there is a training program just for you called Couch to 5K (C25K)

This program is aimed at true beginners, and in just 9 weeks you can literally go from sitting on the couch to running 5K races. Ben and Tim Day has had a few C25K runners in the past running their first 5K at Ben and Tim Day. Could this be you in 2014?

Pledge to run your first 5K at Ben and Tim Day 2014!  Just get in the 3 workouts each week according to the following table, set your own schedule, but they should be on different days:

Week beginning Week Workout 1 Workout 2 Workout 3
6/23/2014 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
6/30/2014 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
7/7/2014 3 Brisk five-minute warmup walk, then do two repetitions of the following: Brisk five-minute warmup walk, then do two repetitions of the following: Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds) Jog 200 yards (or 90 seconds) Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes) Jog 400 yards (or 3 minutes) Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes) Walk 400 yards (or three minutes) Walk 400 yards (or three minutes)
7/14/2014 4 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes) Walk 1/4 mile (or 2-1/2 minutes) Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)
7/21/2014 5 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes) Walk 1/2 mile (or 5 minutes)
Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
7/28/2014 6 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Jog 1/2 mile (or 5 minutes) Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes) Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes) Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
8/4/2014 7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8/11/2014 8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
8/18/2014 9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Training plan from http://www.coolrunning.com/engine/2/2_3/181.shtml. See www.c25k.com for more info!

One thought on “So you want to run the 5K next year?

  1. Ant:
    Fantastic c25k program. I hope that many will take advantage of it. Thanks for posting it.
    Bill

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