Thank you for visiting our Internet site, a place where c25kers can meet and share their playlists for every one to enjoy.
The emphasis of our site is on custom playlists with voice prompts designed around the c25k program. Each week has a unique set of music with embeded voice prompts to guide you through the c25k program. We have also added a "Beyond" c25k section to the site. In this area you will find race day playlists and workout playlists for runs beyond the final 30 minutes run of the c25k program. If this is of interest to you, please check out the playlist section of the site.
Below is a table to show what to expect on each week of the program. Each playlist will prompt you when you need to run/walk. To check out the c25kplaylists, click here or use the link in the left menu.
Week One
Day 1: You will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for 20 minutes.
Day 2: You will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for 20 minutes.
Day 3: You will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for 20 minutes.
Week Two
Day 1: You will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for 20 minutes.
Day 2: You will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for 20 minutes.
Day 3: You will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for 20 minutes.
Week Three
Day 1: You will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking
Day 2: You will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking
Day 3: You will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking
Week Four
Day 1: You will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
Day 2: You will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
Day 3: You will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
Week Five
Day 1: You will begin with a brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
Day 2: You will begin with a brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
Day 3: You will begin with a brisk 5-minute warm-up walk, then 20 minutes running, with no walking.
Week Six
Day 1: You will begin with a brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
Day 2: You will begin with a brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running
Day 3: You will begin with a brisk 5-minute warm-up walk, then 25 minutes with no walking.
Week Seven
Day 1: You will begin with a brisk 5-minute warm-up walk then 25 minutes of running.
Day 2: You will begin with a brisk 5-minute warm-up walk then 25 minutes of running.
Day 3: You will begin with a brisk 5-minute warm-up walk then 25 minutes of running.
Week Eight
Day 1: You will begin with a brisk 5-minute warm-up walk then 28 minutes of running.
Day 2: You will begin with a brisk 5-minute warm-up walk then 28 minutes of running.
Day 3: You will begin with a brisk 5-minute warm-up walk then 28 minutes of running.
Week Nine
Day 1: You will begin with a brisk 5-minute warm-up walk then 30 minutes of running.
Day 2: You will begin with a brisk 5-minute warm-up walk then 30 minutes of running.
Day 3: You will begin with a brisk 5-minute warm-up walk then 30 minutes of running.
