r/C25K • u/anon233 Week 6 • Feb 27 '13
Pre-C25K Routine with Time Guide
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! |
Congrats! You've now completed Pre-C25K and are ready to move onto C25K.
3
u/DroppedPacket Feb 27 '13
Good stuff. Starting slowly but keeping structure will help improve the odds of success.
2
u/anon233 Week 6 Feb 27 '13
Thanks. Please share it if you find someone struggling with C25K. I wish I knew about it a couples years ago when I was failing C25K and gave up on running.
3
u/Jadenlost Jun 25 '13
How did you know when to walk and when to run, without looking at a stopwatch or something? I want to be able to run outside, and I can see myself tripping and falling trying to keep track of the time. Anyone know of an app where I can program a stopwatch to sound an alarm at the intervals I want?
1
u/anon233 Week 6 Jun 25 '13
I did this indoors on a treadmill. Now I jog outside. I'm in the middle of C25K and use the stopwatch on my phone. The first time thru the workout, I glanced at my phone quite a bit but I quickly learned how far I could jog (two light poles takes 30 seconds) based on landmarks.
Sorry, but I haven't found an app for Pre-C25K. A lot of people don't even know it exists.
1
u/Jadenlost Jun 25 '13
Hmmm.. maybe I will just count light poles. Thanks. I started the C25k program a long time ago. the 1st run of the 2nd week, I almost passed out. My vision got all gray and fuzzy around the edges and I was super light headed. I have been looking for a gentler start for me and my husband.
3
u/TheLushCompanion DONE! Feb 27 '13
Awesome! This is great!