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c25k_rbp.yaml
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id: c25k_rbp
name: Runner's Blueprint Couch to 5K
description: Popular 8 week "Couch to 5K" plan from Runner's Blueprint.
units: km
source: https://www.runnersblueprint.com/couch-to-5k/
type: 5K
schedule:
- workouts:
- title: 'Session I, Workout Time: 20 min'
description: A 5-min brisk walk followed by a 30-sec jog and a 90-sec walk. Repeat 5 times.
- title: Rest
- title: 'Session II, Workout Time: 20 min'
description: A 5-min brisk walk followed by a 30-sec jog, and one-min walk. Repeat 6 times.
- title: Rest
- title: 'Session III, Workout Time: 30 min'
description: A 5-min brisk walk followed by a 30-sec jog and a one-min walk. Repeat 8 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 20 min'
description: A 5-min brisk walk followed by a one-min jog and a one-min walk. Repeat 8 times.
- title: Rest
- title: 'Session II, Workout Time: 20 min'
description: A 5-min brisk walk followed by a one-min jog and 30-sec walk. Repeat 10 times.
- title: Rest
- title: 'Session III, Workout Time: 30 min'
description: A 5-min brisk walk followed by a one-min jog and a 30-sec walk. Repeat 15 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 25 min'
description: A 5-min brisk walk followed by a two-min jog and a one-min walk. Repeat 7 times.
- title: Rest
- title: 'Session II, Workout Time: 25 min'
description: A 5-min brisk walk followed by a two-min jog and 30-sec walk. Repeat 8 times.
- title: Rest
- title: 'Session III, Workout Time: 30 min'
description: A 5-min brisk walk followed by a three-min jog and a one-min walk. Repeat 7 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 30 min'
description: A 5-min brisk walk followed by a three-min jog and a one-min walk. Repeat 7 times.
- title: Rest
- title: 'Session II, Workout Time: 30 min'
description: A 5-min brisk walk followed by a four-min jog and one-min walk. Repeat 5 times.
- title: Rest
- title: 'Session III, Workout Time: 30 min'
description: A 5-min brisk walk followed by a four-min jog and a 30-sec walk. Repeat 5 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 20 min'
description: A 5-min brisk walk followed by a 6-min jog and a one-min walk. Repeat 3 times.
- title: Rest
- title: 'Session II, Workout Time: 25 min'
description: A 5-min brisk walk followed by a 7-min jog and one-min walk. Repeat 3 times.
- title: Rest
- title: 'Session III, Workout Time: 25 min'
description: A 5-min brisk walk followed by a 7-min jog and a 30-sec walk. Repeat 3 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 35 min'
description: A 5-min brisk walk followed by a 10-min jog and a one-min walk. Repeat 3 times.
- title: Rest
- title: 'Session II, Workout Time: 30 min'
description: A 5-min brisk walk followed by a 10-min jog and 30-sec walk. Repeat 3 times.
- title: Rest
- title: 'Session III, Workout Time: 35 min'
description: A 5-min brisk walk followed by a 15-min jog and a two-min walk. Repeat 2 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 40 min'
description: A 5-min brisk walk followed by a 20-min jog. Repeat 2 times.
- title: Rest
- title: 'Session II, Workout Time: 30 min'
description: A 5-min brisk walk followed by a 15-min jog. Repeat 2 times.
- title: Rest
- title: 'Session III, Workout Time: 45 min'
description: A 5-min brisk walk followed by a 20-min jog. Repeat 2 times.
- title: Rest
- title: Rest
- workouts:
- title: 'Session I, Workout Time: 50 min'
description: A 5-min brisk walk followed by a 15-min jog, walk for two min, jog for 10 min, walk for one min, jog for 15 min.
- title: Rest
- title: 'Session II, Workout Time: 40 min'
description: A 5-min brisk walk, jog for 25 min, walk for five min, jog for 15 min.
- title: Rest
- title: Session III, Run 5K
description: Run 5K -- 30 to 40 min. Jog at a slow and conversational pace.
- title: Rest
- title: Rest