A challenging thing could be how well you put in the energy and effort required while running. The couch to 5k treadmill is a running/walking plan designed for beginners. Going a bit deep, it implies that you must walk/run on a treadmill for 5k (3.1 miles) in 9 weeks. It can be backbreaking, but your determination will define your results.
This plan is custom-built for everyone, be it a fast walker or a 45-year-old individual. The timer on a treadmill is of great help in such circumstances. Anyway, it is not rocket science. Read the following guide to run on a treadmill.
Couch to 5K Treadmill
As said earlier, the couch to 5k is a running plan for beginners on a treadmill. Under this plan, you must run for 5 km in a period of 9 weeks. This plan is also known as C25K and is designed in such a way that it prevents you from injuries or burnouts.
Putting all your effort and tips into this plan will become used to it in no time. When you venture outside, your warmed-up feet may be subject to rough terrain. But the treadmill is an easy one-stop solution to become fit. A treadmill gives you absolute control of your training.
Although this plan begins with walking yet, you will find yourself running within weeks. The Couch to 5K treadmill approach includes both walking and running. You must follow the guide to the C25K plan if you are a beginner to avoid injuries. It provides proper instructions as to how you should train on a treadmill daily.
Being a fitness freak myself, I had faced the initial trouble of getting friendly with my treadmill. To spare you the time and trouble, follow the weekly guide below along with some healthy tips. I’m sure you would thank me later when the results would be visible.
Tips to Running on A Treadmill
The most important thing before running on a treadmill is warming up. People tend to ignore or skip this step. Warming up and cooling down are two very crucial steps that you must keep in mind if you want to avoid cramps.
Even an experienced professional wouldn’t do the foolishness of avoiding a warm-up. Keep the first 5 minutes and the last 5 minutes for warm-up and cool down, respectively. Though it may bore you for some time, ultimately, you would start loving it.
Keeping yourself hydrated is also very important if you do not want to faint. Do not run too fast in the beginning; it can cause injuries or shortness of breath. Also, never eat immediately before the workouts. Keep these tips in mind before you begin your exercise.
Running Shoes
Treadmill shoes are another essential factor to be considered before beginning the running phase. Pick the shoes that have comfortable cushioning, good support, and are breathable enough. The grip and firmness of the shoes matter a lot.
Ultra-soft shoes are not a good option here as you will not be running vigorously. Get a comfortable pair that is ideally suited for your type of feet. Flexibility is a bonus point in the shoes. Considering all the above factors, wear shoes that are extremely friendly with a treadmill.
Speed While Walking and Running
As this plan is for beginners, hence it includes both walking and running. But people get stuck with what speed to go while running/walking. Walking speed varies with age and weight. A regular walk for a slim person in his mid-twenties would be faster.
At the same time, an overweight person in the 60s would be walking slower. Irrespective of age and weight, you must stroll if you do not feel shortness of breath. The same goes for running too. Be it walking or running, and you must exercise so that you don’t experience shortness of breath.
Guide to The Couch To 5K Treadmill Plan
Finally comes the weekly guide to our couch to the 5K treadmill plan—ready your body for a 5-minute warm-up in the beginning. You must walk at a brisk pace. Once you start following the steps, you will quickly get used to it. Be comfortable enough to ease into the running. Let’s learn this C25K plan in detail.
Week 1
● Day 1 – Walking – 2 minutes, running – 1 minute. Repeat these ten times.
● Day 2 – Walking – 2 minutes, running – 1 minute. Repeat these ten times.
● Day 3 – Walking – 2 minutes, running – 1 minute. Repeat these ten times.
● Your total run time – 10 minutes per day.
Week 2
● Day 1 – Walking – 2 minutes, running – 2 minutes. Repeat these six times.
● Day 2 – Walking – 2 minutes, running – 2 minutes. Repeat these six times.
● Day 3 – Walking – 2 minutes, running – 2 minutes. Repeat these six times.
● Total run time – 12 minutes per day.
Week 3
● Day 1 – Walking – 2 minutes, running – 3 minutes. Repeat these four times.
● Day 2 – Walking – 2 minutes, running – 3 minutes. Repeat these four times.
● Day 3 – Walking – 2 minutes, running – 3 minutes. Repeat these four times.
● Total run time – 12 minutes per day.
Week 4
● Day 1 – Walking – 3 minutes, running – 5 minutes. Repeat these three times.
● Day 2 – Walking – 2 minutes, running – 5 minutes. Repeat these three times.
● Day 3 – Walking – 2 minutes, running – 5 minutes. Repeat these three times.
● Total run time – 15 minutes per day.
Week 5
● Day 1 – Walking – 3 minutes, running – 8 minutes. Repeat these two times.
● Day 2 – Walking – 3 minutes, running – 8 minutes. Repeat these two times.
● Day 3 – Walking – 2 minutes, running – 8 minutes. Repeat these two times.
● Total run time – 16 minutes per day
Week 6
● Day 1 – Walking – 3 minutes, running – 11 minutes. Repeat these two times.
● Day 2 – Walking – 3 minutes, running – 11 minutes. Repeat these two times.
● Day 3 – Walking – 3 minutes, running – 11 minutes. Repeat these two times.
● Total run time – 22 minutes per day
Week 7
● Day 1 – Walking – 4 minutes, running – 14 minutes. Repeat these two times.
● Day 2 – Walking – 3 minutes, running – 14 minutes. Repeat these two times.
● Day 3 – Walking – 2 minutes, running – 14 minutes. Repeat these two times.
● Total run time – 28 minutes per day
Week 8
● Day 1 – Running – 22 minutes
● Day 2 – Running – 25 minutes
● Day 3 – Running – 28 minutes
Week 9
● Day 1 – Running – 30 minutes
● Day 2 – Running – 3.1 miles (5K)
See, it a simple plan. First walking and then running. Finally, you can achieve covering the distance of 5K in a week. After completing this target, you can walk/run as you want. You could run for longer distances. But don’t forget to cool down after your strenuous exercise. Happy exercising!
Frequently Asked Questions (FAQs)
Can I lose weight with the C25K plan?
C25K is a practical plan for beginners. It helps them get used to a treadmill. Weight loss isn’t guaranteed in this plan, but yes, you will lose some amount of fat. Only when you control your calorie intake, you could lose some weight.
Will 5K every day help me lose weight?
Running 5K every day is very beneficial. You can burn a lot of calories if you run like this for weeks. Good luck experiencing a wondrous fat reduction in weeks.
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