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    C25K

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    kvldmc81
    The document outlines a 9-week training schedule consisting of 3 workouts each week. Each workout includes periods of warmup walking, running, and cooldown walking. Over the course of the 9 weeks, the duration of running periods gradually increases while walk periods decrease, with the goal of running for 30-35 minutes continuously by weeks 7-9.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    C25K

    Uploaded by

    kvldmc81
    11 views2 pages
    The document outlines a 9-week training schedule consisting of 3 workouts each week. Each workout includes periods of warmup walking, running, and cooldown walking. Over the course of the 9 weeks, the duration of running periods gradually increases while walk periods decrease, with the goal of running for 30-35 minutes continuously by weeks 7-9.

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 9-week training schedule consisting of 3 workouts each week. Each workout includes periods of warmup walking, running, and cooldown walking. Over the course of the 9 weeks, the duration of running periods gradually increases while walk periods decrease, with the goal of running for 30-35 minutes continuously by weeks 7-9.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    11 views2 pages

    C25K

    Uploaded by

    kvldmc81
    The document outlines a 9-week training schedule consisting of 3 workouts each week. Each workout includes periods of warmup walking, running, and cooldown walking. Over the course of the 9 weeks, the duration of running periods gradually increases while walk periods decrease, with the goal of running for 30-35 minutes continuously by weeks 7-9.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Week

    Workout 1

    Workout 2

    Workout 3

    00:00-5:00: Warmup walk


    5:00-6:00: Run
    6:00-7:30: Walk
    7:30-8:30: Run
    8:30-10:00: Walk
    10:00-11:00: Run
    11:00-12:30: Walk
    12:30-13:30: Run
    13:30-15:00: Walk
    15:00-16:00: Run
    16:00-17:30: Walk
    17:30-18:30: Run
    18:30-20:00: Walk
    20:00-21:00: Run
    21:00-22:30: Walk
    22:30-23:30: Run
    23:30-25:00: Walk

    00:00-5:00: Warmup walk


    5:00-6:00: Run
    6:00-7:30: Walk
    7:30-8:30: Run
    8:30-10:00: Walk
    10:00-11:00: Run
    11:00-12:30: Walk
    12:30-13:30: Run
    13:30-15:00: Walk
    15:00-16:00: Run
    16:00-17:30: Walk
    17:30-18:30: Run
    18:30-20:00: Walk
    20:00-21:00: Run
    21:00-22:30: Walk
    22:30-23:30: Run
    23:30-25:00: Walk

    00:00-5:00: Warmup walk


    5:00-6:00: Run
    6:00-7:30: Walk
    7:30-8:30: Run
    8:30-10:00: Walk
    10:00-11:00: Run
    11:00-12:30: Walk
    12:30-13:30: Run
    13:30-15:00: Walk
    15:00-16:00: Run
    16:00-17:30: Walk
    17:30-18:30: Run
    18:30-20:00: Walk
    20:00-21:00: Run
    21:00-22:30: Walk
    22:30-23:30: Run
    23:30-25:00: Walk

    25:00-30:00: Cooldown Walk

    25:00-30:00: Cooldown Walk

    25:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:30: Walk
    8:30-10:00: Run
    10:00-12:00: Walk
    12:00-13:30: Run
    13:30-15:30: Walk
    15:30-17:00: Run
    17:00-19:00: Walk
    19:00-20:30: Run
    20:30-22:30: Walk
    22:30-24:00: Run
    24:00-26:00: Walk
    26:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:30: Walk
    8:30-10:00: Run
    10:00-12:00: Walk
    12:00-13:30: Run
    13:30-15:30: Walk
    15:30-17:00: Run
    17:00-19:00: Walk
    19:00-20:30: Run
    20:30-22:30: Walk
    22:30-24:00: Run
    24:00-26:00: Walk
    26:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:30: Walk
    8:30-10:00: Run
    10:00-12:00: Walk
    12:00-13:30: Run
    13:30-15:30: Walk
    15:30-17:00: Run
    17:00-19:00: Walk
    19:00-20:30: Run
    20:30-22:30: Walk
    22:30-24:00: Run
    24:00-26:00: Walk
    26:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:00: Walk
    8:00-11:00: Run
    11:00-14:00: Walk
    14:00-15:30: Run
    15:30-17:00: Walk
    17:00-20:00: Run
    20:00-23:00: Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:00: Walk
    8:00-11:00: Run
    11:00-14:00: Walk
    14:00-15:30: Run
    15:30-17:00: Walk
    17:00-20:00: Run
    20:00-23:00: Walk

    00:00-5:00: Warmup walk


    5:00-6:30: Run
    6:30-8:00: Walk
    8:00-11:00: Run
    11:00-14:00: Walk
    14:00-15:30: Run
    15:30-17:00: Walk
    17:00-20:00: Run
    20:00-23:00: Walk

    23:00-28:00: Cooldown Walk

    23:00-28:00: Cooldown Walk

    23:00-28:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-8:00: Run
    8:00-9:30: Walk
    9:30-14:30: Run
    14:30-17:00: Walk
    17:00-20:00: Run
    20:00-21:30: Walk
    21:30-26:30: Run
    26:30-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-8:00: Run
    8:00-9:30: Walk
    9:30-14:30: Run
    14:30-17:00: Walk
    17:00-20:00: Run
    20:00-21:30: Walk
    21:30-26:30: Run
    26:30-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-8:00: Run
    8:00-9:30: Walk
    9:30-14:30: Run
    14:30-17:00: Walk
    17:00-20:00: Run
    20:00-21:30: Walk
    21:30-26:30: Run
    26:30-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-10:00: Run
    10:00-13:00: Walk
    13:00-18:00: Run
    18:00-21:00: Walk
    21:00-26:00: Run
    26:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-13:00: Run
    13:00-18:00: Walk
    18:00-26:00: Run
    26:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-25:00: Run
    25:00-30:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-10:00: Run
    10:00-13:00: Walk
    13:00-21:00: Run
    21:00-24:00: Walk
    24:00-29:00: Run
    29:00-34:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-15:00: Run
    15:00-18:00: Walk
    18:00-28:00: Run
    28:00-33:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-30:00: Run
    30:00-35:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-30:00: Run
    30:00-35:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-30:00: Run
    30:00-35:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-30:00: Run
    30:00-35:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-33:00: Run
    33:00-38:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-33:00: Run
    33:00-38:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-33:00: Run
    33:00-38:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-35:00: Run
    35:00-40:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-35:00: Run
    35:00-40:00: Cooldown Walk

    00:00-5:00: Warmup walk


    5:00-35:00: Run
    35:00-40:00: Cooldown Walk

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