Virtual Treadmill C25K Week 1, Workouts 1, 2 and 3

Get off the couch and onto your treadmill! By following this 9-week program, you work your way up to running a full 30 minutes (or 5k) in the final week. Each week’s video contains new scenery to workout to. You’ll workout three times a week with at least one rest day between workouts.

There’s a countdown timer on the bottom left of the screen, as well as easy to understand visual prompts that let you know when to walk and run. The prompts should give you time in advance to adjust the speed of your treadmill.

You’ll find the full 9 week video program in it’s own playlist on my channel.

Here are the interval times which apply to the 3 workouts you need to do this week.

0:00 – 5:00: Warmup walk
5:00 – 6:00: Run
6:00 – 7:30: Walk
7:30 – 8:30: Run
8:30 – 10:00: Walk
10:00 – 11:00: Run
11:00 – 12:30: Walk
12:30 – 13:30: Run
13:30 – 15:00: Walk
15:00 – 16:00: Run
16:00 – 17:30: Walk
17:30 – 18:30: Run
18:30 – 20:00: Walk
20:00 – 21:00: Run
21:00 – 22:30: Walk
22:30 – 23:30: Run
23:30 – 25:00: Walk
25:00 – 30:00: Cooldown Walk

I was considering adding music. But because it’s so subjective, I figure it’s best to let you decide what to play along with it.

I am planning to do more walks/runs etc in the near future. So please let me know if you have any suggestions for the channel, as I’d love to hear from you 🙂

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