The Couch-to-5K running program on a treadmill can help runners reach their training goals.
There are many reasons you might choose to start a training program on a treadmill instead of running outside, including to avoid running in the dark or in bad weather. Or perhaps you have a gym membership and want to use their facilities, or you have an injury that would be worsened by running on hard pavement. The Couch-to-5K (C25K) running program, a system designed by Cool Running, can be performed on a treadmill with a few alterations to the original training program.
Instructions
1. Each week of the Couch-to-5K program involves a day of running followed by a day of rest, for a total of three workouts per week. During the first week, you will alternately run and walk for 1-minute intervals for 10 minutes each time, at a speed of 3.5 mph (walking) and 4.5 mph (running).
2. During each week of the eight-week program, increase your time by between two and four minutes to ensure that you reach 25 to 30 minute workouts by Week 7.
3. During the program, you also will increase the number of minutes that you run starting with Week 3. During that week and Week 4, add a minute to your run intervals. During Week 5, add five minutes to your run intervals, and so on and so forth. Walk times always remain at one minute.
4. During Week 8 -- the last week of the program -- eliminate the walking intervals, and run: 20 minutes at 5 mph on Day 1; 25 minutes at 5.5 mph on Day 2; and 30 minutes at 6 mph on Day 3.
5. Chart your progress to see how close you are to achieving your goal by taping your training guide to the front of your treadmill and marking off completed days. Find a 5K race in your community or surrounding neighborhoods to participate in after your training program has ended by checking out chamber of commerce and visitors bureau sites online. Most communities include runs in weekend festival activities or as an annual event.
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