Couch to 5K Training Plan
Training Plan
Info
This plan is based on the NHS C25k plan.
Try to include a brisk walk (30-40mins) or some form of cross training (e.g swimming, cycling, yoga) at least once a week around the running. You can use the blank spaces in the plan to record your activities.
If you can’t make it to a GFR run, don’t worry. Try to do the session on your own or with someone else.
Motivation can be difficult. If you have any questions regarding your training, please don’t hesitate to speak to one of our GFR Jog Leaders or Coaches. Their details can be found on the GFR website
Week 1
-
8 X 1 min running, 1:30 mins walking
Total = 20 minutes
(Excluding warm up and cool down)
-
8X 1 min running, 1:30 mins walking
Total = 20 minutes
(Excluding warm up and cool down)
-
8X 1 min running, 1:30 mins walking
Total = 20 minutes
(Excluding warm up and cool down)
Week 2
-
6 X 1:30 mins running, 2 mins walking
Total = 21 minutes
(Excluding warm up and cool down)
-
6X 1:30 mins running, 2 mins walking
Total = 21 minutes
(Excluding warm up and cool down)
-
6X 1:30 mins running, 2 mins walking
Total = 21 minutes
(Excluding warm up and cool down)
Week 3
-
1:30 mins running,
1:30 mins walking3 mins running,
3 mins walking1:30 mins running,
1:30 mins walking3 mins running
Total = 18 minutes
(Excluding warm up and cool down)
-
1:30 mins running,
1:30 mins walking3 mins running,
3 mins walking1:30 mins running,
1:30 mins walking3 mins running
Total = 18 minutes
(Excluding warm up and cool down)
-
1:30 mins running,
1:30 mins walking3 mins running,
3 mins walking1:30 mins running,
1:30 mins walking3 mins running
Total = 18 minutes
(Excluding warm up and cool down)
Week 4
-
3 mins running,
1:30 mins walking5 mins running,
2:30 mins walking3 mins running,
1:30 mins walking5 mins running
Total = 21:30 minutes
(Excluding warm up and cool down)
-
3 mins running,
1:30 mins walking5 mins running,
2:30 mins walking3 mins running,
1:30 mins walking5 mins running
Total = 21:30 minutes
(Excluding warm up and cool down)
-
3 mins running,
1:30 mins walking5 mins running,
2:30 mins walking3 mins running,
1:30 mins walking5 mins running
Total = 21:30 minutes
(Excluding warm up and cool down)
Week 5
-
2 X 5 mins running, 3 mins walking
5 mins running
Total = 21 minutes
(Excluding warm up and cool down)
-
8 mins running,
5 mins walking,
8 mins runningTotal = 21 minutes
(Excluding warm up and cool down)
-
20 minutes running
Total = 20 minutes
(Excluding warm up and cool down)
Week 6
-
5 mins running,
3 mins walking8 mins running,
3 mins walking5 mins running
Total = 24 minutes
(Excluding warm up and cool down)
-
10 mins running,
3 mins walking
10 mins running
Total = 23 minutes
(Excluding warm up and cool down)
-
25 minutes running
Total = 25 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
Week 7
-
25 minutes running
Total = 25 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
25 minutes running
Total = 25 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
25 minutes running
Total = 25 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
Week 8
-
28 minutes running
Total = 28 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
28 minutes running
Total = 28 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
28 minutes running
Total = 28 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
Week 9
-
30 minutes running
Total = 30 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
30 minutes running
Total = 30 minutes
Note: this run should not reach a 5 Km in distance
(Excluding warm up and cool down)
-
5Km Graduation ParkRun
(Excluding warm up and cool down)