Couch To 5k Treadmill: Get Results In 8 Weeks



The couch to 5k treadmill plan is a workout plan for beginner runners. The plan aims to inspire people to leave their couches and head toward a healthy lifestyle.

Whether preparing for weight loss or simply adopting healthy habits, the couch to 5k running program is handy training process.

The treadmill program requires you to run 5k or about 3 miles over 8-9 weeks. The exercise program is more about walking than running and brings you back to the habit of running. A treadmill provides a personal workout space irrespective of adverse weather conditions.

You can take many walk breaks walking at a brisk pace. So, jump from your couch and start with the couch to a 5k treadmill training plan.

couch to 5k treadmill
Couch to 5k treadmill plan

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Things to Remember for Couch to 5k Treadmill Running

Get Familiar with the Machine

The first and foremost tip for newbie runners is to get familiar with the running machine. First, understand just the details of the treadmill running. Get accustomed to the treadmill console and the display.

Understand how the pace feels and incline features work. A good treadmill will give you complete control and help you train effectively over the treadmill belt. There must be a few button controls for quick action.

Go for Gradual Progression

The 5k treadmill plan gradually increases the running speed for even a very competent runner. No matter how fit you may seem, initially, walking must be your prime concern.

Keep an eye on the console for the speed and time spent. As the training progresses, you can start running and work with a treadmill program once you are confident enough in a safe running space.

Emergency Stop

You will find a red cord hanging on your treadmill. This is used during emergencies to stop the treadmill belt immediately.

You will find the emergency button in most treadmills which helps in reducing the chances of risking injury. If you lose balance or fall, the treadmill will stop at once.

Warm-Up and Cool Down

Warming up before kick-starting the running journey at a conversational pace and cooling down post-movement are crucial parts of the running plan. Experienced runners are well aware of this, making it less stressful.

Many beginners fail to understand the importance of warm-ups and cool-downs. But the reason becomes more apparent as beginner posts through your 5k treadmill training.

Avoid Watching Steps

One should avoid looking at their feet when required to step down from the treadmill. Reach out at a comfortable and easy pace, then stop the treadmill.

Hold on to the treadmill’s handrails and step down safely—looking at your steps while at high running speed might make you fall.

Incline Settings

Running on a treadmill is different from running on rough terrain. Here comes the role of the incline settings at an ideal pace that brings more challenge to you.

You can increase or decrease the incline of your machine for a training experience similar to running outside. An inclination of 1-3 % is suggested for the 5k treadmill program.

Posture

The correct body posture is one of the essential parts of a good treadmill workout. Try to maintain the proper posture of an upright back, similar to running outside.

Remember that the handles are just for safety, and holding onto them will reduce the intensity of your workout and may not fetch the same results as it otherwise will or will slow them down. Leave the handlebars alone during workouts if you want more challenging training.

couch to 5k treadmill
Couch to 5k treadmill plan

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The couch to 5k Program

You will have to perform three sessions under the couch to a 5k treadmill plan with an easy start. And on non-running days, it is advised to opt for different forms of exercise. Spinning, strength training or yoga to maintain the current fitness level; otherwise, it will show less impact than expected.

Everyone executing the course of the couch to 5k treadmill program will be at different speeds when started. It is alright if the plan feels too easy initially because it will get tougher with time running. Remember, it is not about the distance but comfort at the initial stage and slow and steady progress after that.

You can perform the training on any three-week days and hours according to your choice. The idea behind alternating every run with a brisk walk is to help you recover.

So, let’s begin with our couch to 5k treadmill training. As a beginner, to survive the weeks, proper guidance is necessary.

Week 1 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start running for one minute and then follow it with a two-minute walk; repeat this eight times.
  • Workout iiRun for one minute and then walk for two minutes, repeat this ten times.
  • Workout iii – Run for a minute and follow it with a one-minute walk; repeat this eight times.

Week 2 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start with running for two minutes and then follow it with a two-minute walk; repeat this five times.
  • Workout ii – Run for two minutes and then walk for two minutes, repeat this seven times.
  • Workout iii – Run for three minutes and follow it with walking for two minutes; repeat this four times.

Week 3 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start running for three minutes and then follow it with a two-minute walk; repeat this five times.
  • Workout ii – Run for three minutes and then walk for a minute; repeat this five times.
  • Workout iii – Run for two minutes and follow it with walking for two minutes; repeat this five times.

Week 4 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start with running for five minutes and then follow it with a three-minute walk; repeat this three times.
  • Workout ii – Run for five minutes and then walk for two minutes; repeat this three times.
  • Workout iii – Run for five minutes and follow it with walking for two minutes; repeat this four times.
couch to 5k treadmill
Couch to 5k treadmill plan

Week 5 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start with running for eight minutes and then follow it with a three-minute walk; repeat this two times.
  • Workout ii – Run for eight minutes and then walk for two minutes; repeat this two times.
  • Workout iii – Run for six minutes and follow it with walking for two minutes; repeat this three times.

Week 6 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start with running for ten minutes and then follow it with a three-minute walk; repeat this two times.
  • Workout ii – Run for ten minutes and then walk for two minutes; repeat this two times.
  • Workout iii – Run for twelve minutes and follow it with walking for two minutes; repeat this two times.

Week 7 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start with running for twelve minutes and then follow it with a three-minute walk; repeat this three times.
  • Workout ii – Run for twelve minutes and then walk for two minutes; repeat this two times.
  • Workout iii – Run for fifteen minutes and follow it with walking for two minutes; repeat this two times.

Week 8 – [ Couch To 5k Treadmill Plan ]

  • Workout i – Start running for twenty minutes, follow it with a five-minute walk, and run again for ten minutes.
  • Workout ii – Run for twenty minutes and then walk for five minutes; repeat this for fifteen minutes.
  • Workout iii – Finally, run for a 5k distance at a comfortable pace.

As the couch to 5k treadmill training progresses, the running time increases with each passing week. It is just a matter of time before your body gets used to running. Do not go too fast with the begging of your couch to 5k plan.

You might start at a slower speed but remember it is more significant to be consistent. When it comes to the walking part, do not become too slow.

Otherwise, injuries can happen to the muscles involved. Remember to warm up before the training and cool down post your couch to the 5k treadmill plan.

couch to 5k treadmill: beginner post 5k treadmill plan
Couch to 5k treadmill plan

Benefits of the Program – [ Couch To 5k Treadmill Plan ]

Safe and Convenient

Considering today’s hectic lifestyle, it may not be possible to go out every day for a workout. However, a treadmill offers a safe running space in your own home.

A treadmill at home saves both time and gym membership fees. You can opt for treadmill training and have a safe exercise program any day or night.

No Weather Obstruction

A treadmill at home takes away much trouble if it is raining too heavily on the outside or it is too dark during the hour of winter.

You can perform the 5k treadmill plan right at your home without bothering the weather outside. This is a key point that makes treadmill running a great workout option.

Various Entertainment Methods

The best part about executing 5k on a treadmill at home is that you can simultaneously keep yourself entertained without carrying the mobile or tablets with you. Beginners don’t need to worry about entertainment, as many treadmills offer Bluetooth connectivity for music.

You can watch a movie or listen to your favorite music while shedding some sweat. You can also read a book or make notes about your training.

Consistent Pace

Once your get used to running on a treadmill and understand its features, it becomes straightforward.

You can maintain a consistent pace by pressing a button and having a regular workout.

FAQs: Couch to 5k treadmill plan

Q.1 Does couch to 5k work on a treadmill?

The couch to 5k program is easy. Looking at the arrangement of the programs and the steps involved, it might be better and more convenient to perform the program over a treadmill rather than a training plan of outdoor.

Q.2 How long should 5k take on the treadmill?

Time required to finish 5k on a treadmill depended on the style of working out, such as walking, brisk walking, jogging, or running over the treadmill. In the case of runners, it takes 9-12 minutes to complete a mile; accordingly, they should complete the 5k within 30-38 minutes.

Q.3 Does C25k track treadmill running?

Anyone can perform the couch to 5 k or C25k with the help of an official mobile app. This program shrug off laziness and practice distance running through short and consistent targets.

Q.4 What treadmill speed is a 25 min. 5k?

To complete the 5k within 25 minutes, a person needs to complete a mile distance over the treadmill with a speed of 8.03 minutes per mile or 5 minutes per kilometer to achieve the goal.

Q.5 Is 5k easier on a treadmill?

Due to varying environmental factors, it is always easy to run inside over the treadmill program. Because of this, it is said to be easy to follow 5k over the treadmill rather than outside. To make up for the rough track out, the incline can be adjusted over the treadmill.

Q.6 What is a good 5k time by age?

When a person begins to complete the 5k in the age range of 20-30, it might need time nearing about 22-23 minutes, whereas when the person is from the age range of 50-60, it needs around 26-27 minutes to achieve the target of 5k.

Q.7 Why does running get more challenging as you age?

With growing age, the muscles activities in their calves and legs lessen, reducing the speed of running. It also diminishes the person’s stamina to achieve such an extended target, but some consistent runners do make it despite their age.

Q.8 What should you eat before running a 5k?

Eating healthy before getting on the treadmill is advised to achieve the 5k target. Eating an apple, banana, grapes, orange, or berries is suggested before running a 5k. Such healthy food makes it easy for the body to digest and maintain its fitness level.

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Medha Das

Medha believes in nihilism and believes in " Dogs should rule the Earth " :) She is an ardent writer who believes in contributing health and food-related articles and opinion pieces for HealthAmrit