Get Started Running with our Couch to 5K Program

The Couch to 5K (C25K) program is designed to help beginning runners get off the couch and complete their first race. We know 3.1 miles can sound daunting–we’re here to help you each step of the way.

For nine weeks, you’ll meet with fellow beginning runners weekly to gradually train and gain confidence with the help of Corridor Running mentors. At the end of the session, you’ll be ready to safely and effectively run your first 5K at a local race.

Corridor Running offers a Couch to 5K (C25K) classes in Cedar Rapids each year. The nine week training program is $30 and includes a free annual membership to Corridor Running.

Register Today!

 

Next Session

The 2018 Couch to 5K (C25K) program will take place Cedar Rapids starting Thursday May 3rd.

  • Every Thursday at 6:00PM (Please meet around 5:45PM)
  • Meet at the New Bo City Market, 1100 3rd Street SE, Cedar Rapids
  • Class ends on June 28th, in time to run the Fifth Season 5K in Cedar Rapids on July 4th

If you have questions about the program, please contact us and the Couch to 5K coordinator will get back to you.

The Couch to 5K (C25K) Training Plan

Want to know exactly what to expect as you transform yourself from couch potato to runner? Use the Couch to 5K week-by-week training plan below as you progress through the program. Don’t forget to check out running and safety tips for beginners.

Week Workout 1 (Tuesday) Workout 2 (Thursday) Workout 3 (Saturday)
1
Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
3
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
4
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2 ½ minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2 ½ minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Brisk 5 minute warm-up walk. Then do repetitions of the following:
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2 ½ minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
5
Brisk 5 minute warm-up walk, then
Jog 5 minutes
Walk 3
minutes
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
Brisk 5 minute warm-up walk, then
Jog 8 minutes
Walk 5 minutes
Jog 8 minutes
Brisk 5 minute warm-up walk, then
Jog 2 miles (or 20 minutes)
with no walking
Week 6
Brisk 5 minute warm-up walk, then
Jog 5
minutes
Walk 3 minutes
Jog 8 minutes
Walk 3 minutes
Jog 5 minutes
Brisk 5 minute warm-up walk, then
Jog 1 miles (10 minutes)
Walk ¼ miles (3 minutes)
Jog 1 miles (10 minutes)
Brisk 5 minute warm-up walk, then
Jog 2.5 miles (or 25 minutes)
with no walking
Week 7
Brisk 5 minute warm-up walk, then
Jog 2.5 miles (or 25 minutes)
Brisk 5 minute warm-up walk, then
Jog 2.5 miles (or 25 minutes)
Brisk 5 minute warm-up walk, then
Jog 2.5 miles (or 25 minutes)
Week 8
Brisk 5 minute warm-up walk, then
Jog 2.75 miles or 28
minutes
Brisk 5 minute warm-up walk, then
Jog 2.75 miles or 28
minutes
Brisk 5 minute warm-up walk, then
Jog 2.75 miles or 28
minutes
Week 9
Brisk 5 minute warm-up walk, then
Jog 3 miles (or 30 minutes)
Brisk 5 minute warm-up walk, then
Jog 3 miles (or 30 minutes)
RACE DAY! Run a 5K today!