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c25k.yaml
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id: c25k
name: Couch to 5K
description: One of the more popular "Couch to 5K" plans to get you off the couch
and running 5K without stopping in 8 weeks.
units: km
source: https://www.coachmag.co.uk/5k-training/3472/running-for-beginners-free-couch-to-5k-plan
type: 5K
schedule:
- workouts:
- title: Rest
- title: Run 30 seconds, walk 30 seconds. Repeat 15 times
description: |-
Run 30 seconds, walk 30 seconds.
Repeat 15 times
- title: Rest
- title: Run/walk 10 minutes
description: Run/walk 10 minutes
- title: Rest
- title: Walk 5km
- title: Rest
- workouts:
- title: Rest
- title: Run 45 seconds, walk 45 seconds. Repeat 12 times
description: |-
Run 45 seconds, walk 45 seconds.
Repeat 12 times
- title: Rest
- title: Run/walk 15 minutes
- title: Rest
- title: Walk 5km (aim to beat previous week's time)
description: |-
Walk 5km
(aim to beat previous week's time)
- title: Rest
- workouts:
- title: Rest
- title: Run 60 seconds, walk 60 seconds. Repeat 10 times
description: |-
Run 60 seconds, walk 60 seconds.
Repeat 10 times
- title: Rest
- title: Run/walk 20 minutes
- title: Rest
- title: Walk 5km (aim to beat previous week's time)
description: |-
Walk 5km
(aim to beat previous week's time)
- title: Rest
- workouts:
- title: Rest
- title: Run 90 seconds, walk 90 seconds. Repeat 8 times
description: |-
Run 90 seconds, walk 90 seconds.
Repeat 8 times
- title: Rest
- title: Run/walk 25 minutes
- title: Rest
- title: Run 1km, walk 4km
- title: Rest
- workouts:
- title: Rest
- title: Run 2 minutes, walk 2 minutes. Repeat 6 times
description: |-
Run 2 minutes, walk 2 minutes.
Repeat 6 times
- title: Rest
- title: Run/walk 30 minutes
- title: Rest
- title: Run 2km, walk 3km
- title: Rest
- workouts:
- title: Rest
- title: Run 3 minutes, walk 2 minutes. Repeat 5 times
description: |-
Run 3 minutes, walk 2 minutes.
Repeat 5 times
- title: Rest
- title: Run/walk 35 minutes
- title: Rest
- title: Run 3km, walk 2km
- title: Rest
- workouts:
- title: Rest
- title: Run 5 minutes, walk 2 minutes. Repeat 4 times
description: |-
Run 5 minutes, walk 2 minutes.
Repeat 4 times
- title: Rest
- title: Run/walk 40 minutes
- title: Rest
- title: Run 4km, walk 1km
- title: Rest
- workouts:
- title: Rest
- title: Run 10 minutes, walk 60 seconds. Repeat 3 times
description: |-
Run 10 minutes, walk 60 seconds.
Repeat 3 times
- title: Rest
- title: Run/walk 45 minutes
- title: Rest
- title: Rest
- title: Race Day!