About C25K Plan
C25K is short for “Couch to 5K” which is a beginner’s running plan created by Josh Clark.
What is great about this running plan is that it is designed for people who are just taking up running. One of the main problems beginner runners face is that starting up is not necessarily easy. Most people give up rather quickly because their body rebels and it becomes a burden to go out and run. C25K plan addresses this by easing you into running.
C25K plan in a nutshell:
- You alternate between walking and running until you build strength
- It is a 9 week long plan
- You workout 3 times a week, ideally with breaks between days.
- Each workout session is from 30-40 minutes long (including 5 minutes warm up and 5 minutes cool down)
For example, the first week you run for 60 seconds then walk for 90 seconds and repeat that for 20 minutes. That’s it. Anybody can do that.
The second week you increase to 90 seconds running and 2 minutes walking, and so on until at week 9 you are able to run for 30 minutes straight which is roughly 5K.
So, if you are thinking about taking up running C25K is the best way to do it!
Links about C25K running plan:
- The actual C25K plan ?
- C25K.com a great resource about all things C25K
- www.c25kapp.com purchase and download $2.99
on May 3, 2009 on 11:29 am
I just downloaded this app and I’m hoping it will help be get back into shape. I had previously used the C25K podcast about a year ago — but I hate techno music so I didn’t stick with it. I’m looking forward to being able to use my own music. Good looking out with this app.
on May 5, 2009 on 3:26 pm
Thanks Sammi. I hope this app will help you stick with the C25K plan!
on May 28, 2009 on 6:14 pm
Fantastic app! Love love love. I tried the program previously that had music along with the cues, but wasn’t the best. It’s so great you can hear your own play list. Such a great program!
on July 16, 2009 on 11:25 am
One word to describe this app…Awesome!
on August 1, 2009 on 12:01 pm
Love the app. Makes it do easy for non runner like myself to ease into running
on August 29, 2009 on 4:08 pm
[...] can read all about the app here or the original plan [...]
on October 7, 2009 on 11:46 pm
[...] in the coming weeks. My excitement about trying new exercises even has me researching possible running programs. Horror of horrors! I NEVER in a million years imagined I’d actually seek out running. But my [...]
on October 12, 2009 on 8:32 am
Love the app! Just started this morning
on December 3, 2009 on 3:42 pm
I love this iPhone app so much – just did my first 20 minute run and I didn’t think I could make it but I did! Thanks so much for this app – it makes it easy to follow along without thinking about the timings.
on December 4, 2009 on 10:10 pm
I just completed week three and I cannot believe I’m actually running! I love that I can play my own music behind the prompts. I’m just thrilled about the whole program!
on December 10, 2009 on 3:43 pm
It’s me again – I just did Week 6, Day 3 and I think there is a bug. The screen told me it would be a 25 min run but I’m sure it was 30 minutes because I was looking at it as I ran. Please reply.
on January 18, 2010 on 9:01 pm
W6D3 is 25 minutes of running. But with 5min warm-up and 5min cool-down that equals 30 minutes total.
on January 21, 2010 on 12:56 pm
I never wss any good at Math
(that equals 35 minutes)
on December 20, 2009 on 9:13 pm
I did my first workout this evening. It was not as bad I thought it would be. The APP is a good task master. I hope to keep it going long after the 9th week.
on December 28, 2009 on 1:27 pm
Just completed week 8 day 3. Terrific App, really helps to motivate you – I never thought I would be able to run for 28 minutes without a break!!
Highly recommended and the updates with the 10, 5, 2, and 1 minute to go notifications really help you to push yourself that bit harder right at the end.
Thanks for creating it!
on January 21, 2010 on 8:47 am
I have to echo everyone’s sentiments. I USED to HATE running. This app has me excited about running, which i never thought was possible. I used to always say, “i’m a sprinter not a long distance runner.” This app is helping change all that. The increments, the progression were perfect. Thank you so much for this application, it is easy to use and helps me get excited about running and getting shape.
Im looking forward to using the gateway to 8k…any other apps you guys create for running.
on January 21, 2010 on 12:52 pm
William,
I am so excited that so many people are choosing to get in shape. Comments like yours help us to be better and work harder on making the apps the best they can be. I too never thought that I would be a runner until I started the program last year. The cool thing is knowing that it is possible and many are testifying that it is.
Happy Running,
Alex
Have you seen the new blog post on the 10K plan? Let us know what you think.
on January 28, 2010 on 10:26 pm
Ok…so…I downloaded this app because I know I need to get out of my recliner and back into shape…building up a gut and just stagnating sux. I have to admit, I actually didnt think I would make it thru the whole run, but amazingly I did…I love this app so far and just pray that I will stick with it to the end. I even bought a membership to the gym to be able to run on the indoor track. Being able to listen to my own music is definately a plus. This program is just right for beginners. You get a great workout without initially over doing it.
on January 30, 2010 on 10:35 pm
Alex, thanks for the quick reply on the e-mail i sent you…I just completed week 1 day 2, and though my legs were sore, it seemed a bit easier….and i was able to post it to my fb using the comment button like you said!!!!
on January 30, 2010 on 4:44 pm
Excellent! I was just thinking about starting to run .. going to try out this app on Monday!
on January 18, 2010 on 8:55 pm
Yeah… I was a little unsure of that… it would help to have some documentation on this. Anyway..the Facebook link appears right on the start screen of each workout. I usually tap it right after I have completed the workout. the first time you click it you will be asked for your login/password to FB. Then you’ll have a chance to enter a personal status note and then you’ll click Publish and the workout details along with your note will get publshed to your FB Wall. I actually have an iTouch – so I make sure my iTouch is setup to connect with my WiFi network at home automatically. Then when I get home after the workout I wait a few seconds hoping it has linked up… then I click the FB button in the C25K app. If you have an iPhone you won’t need to do that… as your iPhone can update FB all by itself. HTH.