The C2 5K (Couch to 5K) Calendar

Running Calendar
Training Calendar

Download the training calendar

The Couch to 5 Km in 9 Weeks (C25K) Running Program

What is the C25K Program?

The C25K running program is a 9 week program designed to bring you from the couch to running for 30 minutes in only 9 weeks. If you run fast enough then you will be running 5k in 30 minutes but not everyone manages to do this. If you can go from sitting on the couch to running 30 minutes straight then that seems good enough to me. Your speed eventually improves.

How does it work?

It is based on intervals – alternating running and walking as you improve your fitness. The duration increases slowly.

How far will I be able to run at the end of the program?

It depends on your running speed. The C25K program is supposed to get you running for 30 minutes. If you are running at 10 km/hr then you will run 5k in 30 minutes.

I don’t run at that speed yet (I am on week 8) but from what I have read you should concentrate on the duration during the program and the speed will come at a later stage.

What is the C25K Calendar?

This is basically a printable calendar created to keep track of the running program, how much you need to run each day, ensure that you run often enough and keep track of how you feel each day.

How do you keep track of the time?

I have found that when you keep looking at your watch the time just does NOT pass. I downloaded a great app (that was free) called Run Keeper. It tells me when to walk or run and keeps track of my progress. It also lets you enter your goals (such as to run a certain number of km or miles or to lose weight). I also bought a heart rate monitor which works with the Run Keeper app and keeps track of my heart rate.

How do you use Run Keeper with the c25K Program?

There might be a better way but I added the program manually. It only takes a few seconds each week. You go to the “Training” tab. Then you click on “One Offs”. Scroll down until you find “Add New Workout”. Enter a name such as “Week 1”, click on “Add new action” and enter details. Don’t forget to turn the Warm Up and Cool Down on.

Can you do the C25K Program on a Treadmill?

You can but you should increase the incline slightly to replicate the natural incline you find outside. I was told that it should be 1% – 2%. I prefer running or walking on the treadmill with a good movie but I do find it easier to run outside. I never thought I would. I have never walked or run outside before although I have walked on the treadmill on and off over the years. A treadmill is great when it is too hot or too cold to run outside.

Why did you make the C25K Calendar?

I made this running log for myself and wanted to share it with you. It is a downloadable Word file and you can change it to meet your needs. I found it helpful to see my progress on 2 pages and keep track of how I felt. I get a lot of pleasure each time I mark a run. It makes me feel like I am getting somewhere!

8 weeks ago I started the C25K running program. When I started I could barely run 1 minute!

I obsessed about week 5 day 3. I had to run 20 minutes! I never thought it was possible! I spent hours on the web looking for tips on how to get through week 5 day 3. In the end it was actually possible. We actually made it! I run with my neighbor. I think it is important to have a running partner.

I stuck to the program most days (although I did have to repeat some days). I got a stitch during my last run and stopped toward the end. I’ll have to redo that run too! I love the program and I never thought I would or could.

Do you lose weight on the C25K Program?

I am not an expert but I can tell you what happened to me. I started the program to lose weight and although I haven’t lost too much weight I feel great. In the beginning I was very careful about what I ate and I did lose weight. As I started eating more I gained weight even though I was running a lot more. I assume that the weight loss only comes when you start running long distances often but it does make you want to eat less when you see how difficult it is to burn those calories. I think that most of the weight loss that people experience is caused by consuming fewer calories rather than due to the amount of calories you burn during the program. I burn about 300 calories a run (according to the Run Keeper app). If you burn that much 3 times a week then I think you can lose 1/2 a kg a month! Not much! I think that it is more important to eat less if you want to lose weight on this program. I certainly lost a lot more when I was doing that!