Couch to 5K on a Treadmill

Benefits of Couch to 5K on a Treadmill

We all see joggers running through the woods, the parks and pavements but how many of you have thought about jogging but just wouldn’t know where to begin? Taking up jogging, even on a treadmill, can be frightening thought especially out in public. But regular walking, jogging and running, even on a treadmill, have many health benefits including reducing high blood pressure and also preventative benefits such heart disease, strokes and type 2 diabetes not to mention weight loss and boosting energy.

What is Couch to 5K on a treadmill?

The plan was first invented by a keen runner, Josh Clark, who loved jogging and wanted to help others take up the sport and is designed to help someone go from nothing to being able to run 5K in a relatively short space of time safely on a treadmill. The plan involves 3 training sessions per week with a day off in between and a gradual increase in intensity to build your fitness levels up safely.

How does Couch to 5K work?

The plan is designed to make each session on the treadmill achievable from the start with mix of walking and jogging to gently increase your stamina, fitness and confidence without doing it. Each week the duration and intensity will slowly increase without you or your body even noticing.

How fast would I need to walk and jog at?

The answer is that you should run as slowly as possible to start with. The increase in speed will come over time when you feel you are ready and your muscles are strong enough. With the walking, just walk at a nice brisk pace that allows you to keep good posture and doesn’t strain your muscles too much.

What equipment do I need?

Before you start your training plan you will need to make sure that you have the right equipment. The most important item is a good pair of running shoes that fit correctly and offer a degree of comfort and support. You will also need suitable clothing that will allow you to move comfortably and also a full water bottle to keep you well hydrated. Finally, you will need a treadmill to start your training plan.

What kind of treadmill do I need?

There are many types of treadmills on the market ranging from small home machines to big commercial machines that you see in the gyms. Choosing the right machine can be tricky and also expensive but Hire Fitness can help. Hire Fitness has a range of treadmills to suit different needs and we choose our machines based on price, quality and durability and the amount of space they take up. Each machine is delivered and installed fully serviced and with an instruction manual and at a affordable price.

Does the Couch to 5K plan work?

Many people have followed this plan and have seen how easy and achievable it is whatever your size or shape and level of fitness. The National Health Service in the United Kingdom regularly prescribes this routine to patients who simply need to improve the levels of activity.

When can I start my training plan?

You can start your new couch to 5K plan as soon as you are ready and you have all the necessary equipment. Hire Fitness can deliver a quality treadmill to you wherever you are in the United Kingdom and usually within 48 hours of ordering and you can print off your free plan below, designed by Josh Clark.

Couch to 5k on a Treadmill

Week

Workout 1

Workout 2

Workout 3

1

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

2

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

3

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

4

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up 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: Cool down Walk

5

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up walk 5:00-13:00: Run 13:00-18:00: Walk 18:00-26:00: Run 26:00-30:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-25:00: Run 25:00-30:00: Cool down Walk

6

00:00-5:00: Warm up 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: Cool down Walk

00:00-5:00: Warm up walk 5:00-15:00: Run 15:00-18:00: Walk 18:00-28:00: Run 28:00-33:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-30:00: Run 30:00-35:00: Cool down Walk

7

00:00-5:00: Warm up walk 5:00-30:00: Run 30:00-35:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-30:00: Run 30:00-35:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-30:00: Run 30:00-35:00: Cool down Walk

8

00:00-5:00: Warm up walk 5:00-33:00: Run 33:00-38:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-33:00: Run 33:00-38:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-33:00: Run 33:00-38:00: Cool down Walk

9

00:00-5:00: Warm up walk 5:00-35:00: Run 35:00-40:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-35:00: Run 35:00-40:00: Cool down Walk

00:00-5:00: Warm up walk 5:00-35:00: Run 35:00-40:00: Cool down Walk