Your C25K training plan.

Eight training weeks. Three workouts in each. Your days. Your pace.

Week numbers organize the journey

The plan is organized as Week 1, Day 1; Week 1, Day 2; Week 1, Day 3; then Week 2, Day 1, and onward. These are session labels. They don’t require you to exercise on particular weekdays.

Your first week starts with short intervals

Week 1 sessions include a five-minute warm-up walk, eight rounds of 60 seconds jogging and 90 seconds walking, and a five-minute cool-down walk. Total time: 30 minutes.

Follow the workout shown in the app

Later sessions build on that start. Open the workout to see its exact intervals and duration, then let the audio coach guide the timing. The app keeps your next session visible so you know where to pick up.

Repeating a session is welcome

You can revisit a workout when you want to. Keep your place and pick up with the next session when you’re ready.

A plan and a voice in your ear

The voice coach tells you when to warm up, jog, walk and cool down, so you can follow the plan without watching the clock. You bring the next step; C25K brings the structure.

Try the first-week timing on the website, or open C25K for the guided workout.