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Emergency Couch to 5k/3mi (C25k) in ONLY 6weeks! Improved by FFT (HR version)

Author

Alex Mitchell from FastFitnessTips

All plans by this Coach
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Length

6 Weeks

Plan Specs

running 5km beginner masters weightloss time goal hr based

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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, more subtle step up to a 5k by training three times per week from pretty much zero, and we think it is possible to do it in only 6 weeks (if you train as planned)!!

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!

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

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

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:30 hrs 0:33 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:33 hrs
—— ——

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 has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Sample Day 1

0:30:00
22TSS
Week 1 Day 1: Run / Walk alternate

This is your first session! only 1 minute jogging
x 4 total of 30mins

Sample Day 4

0:30:00
28TSS
Week 1 Day 3: Run / Walk alternate

We are doing 1 min jogging intervals

Sample Day 6

0:30:00
32TSS
Week 1 Day 3: 90s run intervals

We are aiming for 90s jogging intervals to finish the week

Sample Day 8

0:30:00
36TSS
Week 2 Day 1: 90s run intervals

We are aiming for 90s jogging intervals this week

Sample Day 11

0:30:00
38.7TSS
Week 2: 2min run intervals

We are aiming for 2min jogging intervals this week

Sample Day 13

0:30:00
42.7TSS
Week 2: 2min run intervals and a 4min finish

We are aiming for 2min jogging intervals this week but today with a 4min finish

Sample Day 15

0:30:00
40TSS
Week 3: 3min run intervals

We are aiming for 3min jogging intervals this week

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