What is Couch To 5k?
Couch to 5k, or C25K as it’s commonly abbreviated, is a program designed to take somebody who can’t run a quarter-mile, and turn them into a 5k (a little over 3 miles) runner. As running is a cardio activity, it is great for burning fat. Running is an activity that functionally tones your legs, so while many of you probably don’t like running, or as I should say, don’t like running yet, if you are interested in bodyweight training for the same reasons that I am you probably won’t have too hard of a time convincing yourself that you should include running in your routine at least once a week. If you’ve never done much running, or are currently unconditioned, couch to 5k is a fun and easy way to change that.
The program starts off as basic interval training, and slowly transforms into an endurance training program as you progress through the program. This has proven to be an effective way to rapidly increase your endurance, far more effective than slowly increasing your mileage. It also reduces the risk of shin-splints, which trust me, suck.
In the C25K program, you exercise three times per week. If you are so inclined, you can do it in conjunction with SimpleFit, but you would run the risk of overexertion. If you do have want to do both, I’d suggest starting with SimpleFit, then after a week or two of adjusting to a more active lifestyle, begin C25K.
In the first week of Couch to 5K, you’ll be doing a brisk 5-minute warm-up walk, 8 rounds of 60 seconds of jogging, and 60 seconds of walking. As you progress through the program, your walking time decreases as your jogging time increases. In just 9 weeks you should be done with the program and you should be able to complete a 5k jog.
Here is a link to a visual diagram of the Couch 2 5k program.
If you’d like to print out this diagram, there is also a PDF, so you can check off the boxes as you complete them