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Couch to 5k/3mi (C25k) in 12weeks: Improved by FFT (HR version)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex Mitchell from FastFitnessTips

All plans by this Coach
No Ratings

Length

12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The Couch to 5K (C25K) is a beginners running plan originally created by Josh Clark in 1996 but it has some problems, with a rather steep ramp, and some odd overcomplex workouts....so not everyone can manage it. Here we carefully plan an improved, much more subtle gradual step up to a 5k by training three times per week from pretty much zero, so we guarantee you will find this easier. Also 12 weeks is a much more realistic time period. This version is the structured HR plan, but there is an unstructured version too.

The daily duration stays the same (30mins) but the intensity gradually increases. So you will be walking or running almost exactly 30 minutes a session, three days a week, but over time it becomes wholly running, not walking. Keeping 30mins per day helps establish a routine for beginner runners but keeps it very manageable if you are time-crunched.

OVERVIEW
Each week has threee workouts and planned rest days. Think of the weekend run as your longer effort.
Each workout usually start with a 2-5min warm-up walk and the main effort is either intervals (alternating walking and running) or a longer run. Slowly the rest periods are reduced but this is entirely normal!

ABOUT PACING
<80% HRmax = easy
80-85% HRmax = steady

please enter your heart rate max into training peaks!

TIPS
Don't worry about your running/jogging speed initially
You can move (replace) any days/days-off to any other day of the week
Where a session has multiple activities (intervals) go easy at first but try and finish strong
Initially, run for time (eg 5mins) but at the end you can run against a set distance
By all means run in a group but try and stick with your pace and plan or else you will crash
Keep in mind you will improve if you slowly do more each week
Don't worry if you don't hit the target every time, if necessary you can repeat the session or even the week
If you feel like you cannot progress, repeat the current week, then move on


5k is not as easy as people say, but I am sure you can do it if you train.

Good luck from the FFT team!!
ps. any questions feel free to email us on coaching@fastfitness.tips

LINKS
https://fft.tips/tp

cycling plans
https://fft.tips/tp_run

running plans



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
1:32 hrs 0:40 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:32 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.