Couch to 5K Treadmill Plan

Couch to 5k, also called Coach to 5K for short, is a running program that inspires beginners off their couch and helps them start running for about 5km or 3.1 miles in just 8-9 weeks. The C25K program can be used to lose weight or racing in the end.

This program is more of a walk-and-run program as it is specifically designed for beginners. You should get back into running if you are not accustomed to it or haven’t been running in a while.

This plan is designed to help beginners and runners of all abilities to get started running. Before you start any exercise program, consult your healthcare practitioner.

Can you run 5k on a treadmill?

The normal Coach to 5K plan happens outside, but the reality is that you may not be in a position to do it either for adverse weather conditions, rough terrain, or a lack of running space around your home. Many of these factors can prevent beginners from setting out.

You can train in any weather conditions and at your own pace. You can control the entire training experience with a treadmill. The console, other stats, and the timer will show you your workout status and help you decide when to walk or pick up the pace.

Running outside requires a stopwatch. You must also keep your eyes on it to see the current times.

The Coach to 5k plan

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 1 mile CT 1 mile Rest CT 15 minutes
2 Rest 1 mile CT 1 mile Rest CT 20 minutes
3 Rest 1.25 miles CT 1.25 miles Rest CT 25 minutes
4 Rest 1.5 miles CT 1.5 miles Rest CT 30 minutes
5 Rest 2 miles CT 2 miles Rest CT 35 minutes
6 Rest 2.25 miles CT 2.25 miles Rest CT 40 minutes
7 Rest 2.5 miles CT 2.5 miles Rest CT 45 minutes
8 Rest 3 miles CT 2 miles Rest Rest 5k Race!

Treadmill speeds from Couch to 5k

What speed should you run while walking on the treadmill? You should run as slow as possible. If you can run faster than you should, then you’re running too fast. When you finish the program successfully, speed will increase over time.

Many beginners run too fast. You should be able to utter a sentence in one syllable while running at speed you desire. You should not feel out of breath while running. It is okay to feel lethargic. Speed is not important. The optimal speed is approximately 5 mph (8 km/h).

Walking is the same. Just keep moving at a steady pace. An individual in their 20s walking at a steady pace will be faster than someone 60 years old. This is important to ensure that you are not exhausted while walking. The ideal speed to walk is approximately 3 miles per hour (4.8 km/h).

Keep these key points in mind.

Gradual growth is important. Walking will be your best friend, no matter your fitness level, for the first few weeks, especially if you are a beginner. Focus on slow improvements from walking to jogging for running. To see when the run/walk begins and ends, keep your eyes on the console. This plan is designed to build you up gradually.

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