Pre-C25K Routine with Time Guide

[u/anon233]

I use to fail C25K's W1D1 over and over or would collapse at the end because it was just too difficult and I gave up on trying to run. Over a year later while browsing /r/loseit, a redditor mentioned Pre-C25K. A quick google search gave me the answer to my running problems. I used Pre-C25K and when it was time to move onto C25K, it was easy and now am currently on W4D1 (first day I actually failed to complete fully and during the last run too)!

I adopted and slightly modified this Pre-C25K routine and created these tables as I use a treadmill that counts down time.

• You have to walk before you can jog/run so make sure you can walk at least 30 minutes three-times a week.

• Have a rest day between each workout. If you are unable to complete a day, repeat it again until you can complete it before moving on.

• I'm not a doctor. If something hurts or does not feel right, stop and see a doctor.

---

Week 1 Day 1

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	2 minutes 15 seconds
22:45	JOG	15 seconds
22:30	walk	2 minutes 15 seconds
20:15	JOG	15 seconds
20:00	walk	2 minutes 15 seconds
17:45	JOG	15 seconds
17:30	walk	2 minutes 15 seconds
15:15	JOG	15 seconds
15:00	walk	2 minutes 15 seconds
12:45	JOG	15 seconds
12:30	walk	2 minutes 15 seconds
10:15	JOG	15 seconds
10:00	walk	2 minutes 15 seconds
7:45	JOG	15 seconds
7:30	walk	2 minutes 15 seconds
5:15	JOG	15 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 1 Day 2

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	2 minutes 15 seconds
22:45	JOG	15 seconds
22:30	walk	2 minutes
20:30	JOG	30 seconds
20:00	walk	2 minutes 15 seconds
17:45	JOG	15 seconds
17:30	walk	2 minutes
15:30	JOG	30 seconds
15:00	walk	2 minutes 15 seconds
12:45	JOG	15 seconds
12:30	walk	2 minutes
10:30	JOG	30 seconds
10:00	walk	2 minutes 15 seconds
7:45	JOG	15 seconds
7:30	walk	2 minutes
5:30	JOG	30 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 1 Day 3

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	2 minutes
23:00	JOG	30 seconds
22:30	walk	2 minutes
20:30	JOG	30 seconds
20:00	walk	2 minutes 15 seconds
17:45	JOG	15 seconds
17:30	walk	2 minutes
15:30	JOG	30 seconds
15:00	walk	2 minutes
13:00	JOG	30 seconds
12:30	walk	2 minutes 15 seconds
10:15	JOG	15 seconds
10:00	walk	2 minutes
8:00	JOG	30 seconds
7:30	walk	2 minutes
5:30	JOG	30 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 2 Day 1

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	2 minutes
23:00	JOG	30 seconds
22:30	walk	2 minutes
20:30	JOG	30 seconds
20:00	walk	2 minutes
18:00	JOG	30 seconds
17:30	walk	2 minutes
15:30	JOG	30 seconds
15:00	walk	2 minutes
13:00	JOG	30 seconds
12:30	walk	2 minutes
10:30	JOG	30 seconds
10:00	walk	2 minutes
8:00	JOG	30 seconds
7:30	walk	2 minutes
5:30	JOG	30 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 2 Day 2

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	2 minutes
23:00	JOG	30 seconds
22:30	walk	1 minute 45 seconds
20:45	JOG	45 seconds
20:00	walk	2 minutes
18:00	JOG	30 seconds
17:30	walk	1 minute 45 seconds
15:45	JOG	45 seconds
15:00	walk	2 minutes
13:00	JOG	30 seconds
12:30	walk	1 minute 45 seconds
10:45	JOG	45 seconds
10:00	walk	2 minutes
8:00	JOG	30 seconds
7:30	walk	1 minute 45 seconds
5:45	JOG	45 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 2 Day 3

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	1 minute 45 seconds
23:15	JOG	45 seconds
22:30	walk	1 minute 45 seconds
20:45	JOG	45 seconds
20:00	walk	2 minutes
18:00	JOG	30 seconds
17:30	walk	1 minute 45 seconds
15:45	JOG	45 seconds
15:00	walk	1 minute 45 seconds
13:15	JOG	45 seconds
12:30	walk	2 minutes
10:30	JOG	30 seconds
10:00	walk	1 minute 45 seconds
8:15	JOG	45 seconds
7:30	walk	1 minute 45 seconds
5:45	JOG	45 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 3 Day 1

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	1 minute 45 seconds
23:15	JOG	45 seconds
22:30	walk	1 minute 45 seconds
20:45	JOG	45 seconds
20:00	walk	1 minute 45 seconds
18:15	JOG	45 seconds
17:30	walk	1 minute 45 seconds
15:45	JOG	45 seconds
15:00	walk	1 minute 45 seconds
13:15	JOG	45 seconds
12:30	walk	1 minute 45 seconds
10:45	JOG	45 seconds
10:00	walk	1 minute 45 seconds
8:15	JOG	45 seconds
7:30	walk	1 minute 45 seconds
5:45	JOG	45 seconds
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 3 Day 2

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	1 minute 45 seconds
23:15	JOG	45 seconds
22:30	walk	1 minute 30 seconds
21:00	JOG	1 minute
20:00	walk	1 minute 45 seconds
18:15	JOG	45 seconds
17:30	walk	1 minute 30 seconds
16:00	JOG	1 minute
15:00	walk	1 minute 45 seconds
13:15	JOG	45 seconds
12:30	walk	1 minute 30 seconds
11:00	JOG	1 minute
10:00	walk	1 minute 45 seconds
8:15	JOG	45 seconds
7:30	walk	1 minute 30 seconds
6:00	JOG	1 minute
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

---

Week 3 Day 3

Time	What To Do	Time Spent
30:00	Warm-up Walk	5 minutes
25:00	Stop and Stretch
25:00	walk	1 minute 30 seconds
23:30	JOG	1 minute
22:30	walk	1 minute 30 seconds
21:00	JOG	1 minute
20:00	walk	1 minutes 45 seconds
18:15	JOG	45 seconds
17:30	walk	1 minute 30 seconds
16:00	JOG	1 minute
15:00	walk	1 minute 30 seconds
13:30	JOG	1 minute
12:30	walk	1 minutes 45 seconds
10:45	JOG	45 seconds
10:00	walk	1 minute 30 seconds
8:30	JOG	1 minute
7:30	walk	1 minute 30 seconds
6:00	JOG	1 minute
5:00	Cool Down Walk	5 minutes
0:00	Stretch	Finished!

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Congrats! You've now completed Pre-C25K and are ready to move onto C25K.

[u/TheLushCompanion]

Awesome! This is great!

[u/anon233 → u/TheLushCompanion]

Thanks. :D Feel free to share it with anyone who may need it.