Get yourself a stopwatch and get started! Or, if you have a smartphone, download the app for iPhone or Android. Three times a week for nine weeks, and it doesn’t matter how fast you run. Take it at your own happy pace, run with friends, run with your dog, run the treadmill, inside, outside, it’s your world. There are lots of great tips at www.c25k.com.
Week |
Workout 1 |
Workout 2 |
Workout 3 |
| 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. |
| 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. |
| 3 |
Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking. |
| 6 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking. |
| 7 |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
Brisk five-minute warmup walk, then jog 4km (or 25 minutes). |
| 8 |
Brisk five-minute warmup walk, then jog 4.5km |
Brisk five-minute warmup walk, then jog 4.5km |
Brisk five-minute warmup walk, then jog 4.5km |
| 9 |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes). |
We RUN Tings! 