Couch to 5k Treadmill Version

Thanks to Ian for creating this version of C25K which is perfect for use on a treadmill. I am often asked how fast you should run and walk on the treadmill. The answer is that you should run as slowly as possible. In fact, if you can run more slowly, you are probably running too fast. Speed will come over time (after you have finished the program). With the walking, just walk at a nice brisk pace.

1

00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

25:00-30:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

25:00-30:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk

25:00-30:00: Cooldown Walk

 

2

00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:30: Walk
8:30-10:00: Run
10:00-12:00: Walk
12:00-13:30: Run
13:30-15:30: Walk
15:30-17:00: Run
17:00-19:00: Walk
19:00-20:30: Run
20:30-22:30: Walk
22:30-24:00: Run
24:00-26:00: Walk
26:00-30:00: Cooldown Walk

 

3

00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

23:00-28:00: Cooldown Walk


00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

23:00-28:00: Cooldown Walk

 


00:00-5:00: Warmup walk
5:00-6:30: Run
6:30-8:00: Walk
8:00-11:00: Run
11:00-14:00: Walk
14:00-15:30: Run
15:30-17:00: Walk
17:00-20:00: Run
20:00-23:00: Walk

23:00-28:00: Cooldown Walk

 

4

00:00-5:00: Warmup walk
5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk



00:00-5:00: Warmup walk
5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk


00:00-5:00: Warmup walk
5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk


5

00:00-5:00: Warmup walk
5:00-10:00: Run
10:00-13:00: Walk
13:00-18:00: Run
18:00-21:00: Walk
21:00-26:00: Run
26:00-30:00: Cooldown Walk

 


00:00-5:00: Warmup walk
5:00-13:00: Run
13:00-18:00: Walk
18:00-26:00: Run
26:00-30:00: Cooldown Walk

 


00:00-5:00: Warmup walk
5:00-25:00: Run
25:00-30:00: Cooldown Walk

 

6

00:00-5:00: Warmup walk
5:00-10:00: Run
10:00-13:00: Walk
13:00-21:00: Run
21:00-24:00: Walk
24:00-29:00: Run
29:00-34:00: Cooldown Walk


00:00-5:00: Warmup walk
5:00-15:00: Run
15:00-18:00: Walk
18:00-28:00: Run
28:00-33:00: Cooldown Walk

 


00:00-5:00: Warmup walk
5:00-30:00: Run
30:00-35:00: Cooldown Walk

7

00:00-5:00: Warmup walk
5:00-30:00: Run
30:00-35:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-30:00: Run
30:00-35:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-30:00: Run
30:00-35:00: Cooldown Walk

 

8

00:00-5:00: Warmup walk
5:00-33:00: Run
33:00-38:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-33:00: Run
33:00-38:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-33:00: Run
33:00-38:00: Cooldown Walk

 

9

00:00-5:00: Warmup walk
5:00-35:00: Run
35:00-40:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-35:00: Run
35:00-40:00: Cooldown Walk

 

00:00-5:00: Warmup walk
5:00-35:00: Run
35:00-40:00: Cooldown Walk

 

 

 

 
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