---
title: 'COUCH TO 5K | WEEK 1 - ALL WORKOUTS | Treadmill Follow Along! #IBXRunning #C25K'
source: 'https://youtube.com/watch?v=SfckkC4w5Qk'
video_id: 'SfckkC4w5Qk'
date: 2026-06-30
duration_sec: 1526
---

# COUCH TO 5K | WEEK 1 - ALL WORKOUTS | Treadmill Follow Along! #IBXRunning #C25K

> Source: [COUCH TO 5K | WEEK 1 - ALL WORKOUTS | Treadmill Follow Along! #IBXRunning #C25K](https://youtube.com/watch?v=SfckkC4w5Qk)

## Summary



## Transcript

hello runners welcome to ibex running my
name is Kristin I'm gonna be coaching
you today through your first workout of
the couch to 5k series I'm so excited to
start this with you guys so let's jump
right into it
you are gonna start walking at a nice
brisk warm-up pace anywhere from 2.5 to
4.0 miles per hour we're gonna be here
for five minutes
nice and easy no stress I want you guys
to be excited about this process that
you're gonna go through this couch to 5k
series is for anybody if you've been
laying on the couch for the last week
this is for you if you've been
intimidated by running this is for you
if you've been hanging out in the weight
section this is for you
so this workout is a great way to begin
I'm gonna tell you a little bit about it
it's gonna be eight intervals of a
one-minute jog and a 90 second walk so
anybody can do that you can push through
a one minute jog
I know you can like I said five minute
warm-up eight interval and then a nice
cooldown and you're on your way to your
5k
[Music]
so we're going to find a nice piece for
you to a comfortable warming up our
incline is also at zero or 0.5 nice and
flat we're not going to get into any
incline just open it thing today on
running and walking
[Music]
[Music]
all right so we're 90 seconds into this
warmup
and I want you guys to start thinking
about some running form especially if
you're new to running so I like to start
with the phrase run tall run soft don't
forget to breathe and have fun because
those are the key things you need to
think about you wanna have good posture
you want to run soft you don't want to
stamp your feet into the treadmill or
the ground nice and light you do want to
have fun and you want to breathe so as
we go through this workout I want you to
keep reminding yourselves to those four
things to be tall to be soft debris
and to have fun
we don't want this to be miserable we're
gonna have a good time
[Music]
[Music]
you start a fire
so what deep in my mind
see the
[Music]
the place is pro know why cuz I don't
know
all right we are three minutes into our
warm-up walk we have two minutes left I
hope you guys are finding some great
playlists to keep you pumped up and
energized for this workout I will be
dancing to the music in my head as we go
through this
and I know we'll all have a great time
together and it'll be done before you
know it and you'll be so proud
[Music]
[Music]
kids leave the longer in this town
[Music]
all right we're coming up on one more
minute of this walk warm-up and then
we're gonna start our first run it's
only minutes I know you guys do that
so we have a minute to mentally prepare
that you are about to run
I know you're excited I know your legs
are like ready to go you're like man
this is a long five-minute warm-up walk
but it's worth it you got to get warmed
up so that our bodies are ready for the
workout we're about to do
[Music]
[Music]
[Music]
but when that clock hits five minutes
we're gonna do our first run you can be
anywhere from four point five to six
point five miles per hours and we're
gonna start in ten seconds awaken my
spoon ready for that run in three two
one let's bump it up
we'll be here for one minute
there we go run with those cues grunt
all grunt soft don't forget to read
[Music]
[Music]
there we go 20 seconds left keep that
posture breathe nice and steady in and
out ten more seconds and we get to walk
[Music]
three two one
nothing great job guys first run is done
taking it down to a nice walking pace
for the next 90 seconds so this recovery
walk anywhere from 2.5 to 4 miles per
hour
[Music]
all right so we have one down seven to
go
I know that sounds like a lot it's not a
lot it'll be done before you know it and
every time you feel like oh this is too
much there's a recovery walk coming up
so you have that to look forward to we
know we have another 30 seconds here and
we do another run deep pain and you have
to start to get that pattern all right
get ready that next run is coming up in
10 seconds
[Music]
in 3 2 1
good luck bump it up anywhere from four
point five to six point five miles per
hour be here for one minute great job
guys 30 seconds left here
[Music]
[Music]
fifteen seconds then we have that walk
to look forward to almost there
three two one take it down to a walk
whoa
very nice again we can be anywhere
between 2.5 and 4 miles per hour
whatever is a nice walking pace for you
and we'll be here for 90 seconds then
we'll get it run again
[Music]
so as we come to these walking
recoveries 90 second intervals we want
to try to get our breathing under
control to prepare for that next running
interval so you want to try and get our
heart rate back down a little bit take
nice deep breaths that were ready for
that next run which is coming up in 20
seconds so try and take a nice deep
breath in and out
get that heart rate under control so
that we're ready to go hard for that run
you ready ready for another one and
three two one let's run get that speed
up whatever the good running pace for
you
right now any pain anywhere between four
point five and six point five
[Music]
great job guys
we're doing this together don't leave me
hanging on the treadmill alone 30 more
seconds
[Music]
good 20 seconds
look forward to that walk keep pushing
for that
almost there three two one back to that
walking pace very nice everyone oh I
think we just finished three again we
have 90 seconds of walking your goal is
to relax a little bit get that heart
rate down
kill your breathing it's super proud
that you're here on the treadmill with
me getting this workout done and
preparing for a super awesome goal of
running a 5k which might at this point
seem out of reach to you but it's not
out of reach whatsoever
especially if you follow along with this
series before you know it you will be a
pro runner
[Music]
however coming up 30 more seconds of
walking then we'll run again right now
you might be thinking huh
I'm really not liking that's very much
why did I get on the dreadmill but I
don't need to stop it's hard the first
workout it's always hard but it gets a
little kind of easier every time I
promise you stick with it it will get
easier
[Music]
ten seconds and we're gonna run again
don't leave me alone run with me ready
three two one bump up that speed here we
go
running for 60 seconds
[Music]
my friends on the first guy following I
have something we take over I'm
always be reserved
[Music]
you got the only 30 seconds left come on
don't touch the speed don't touch those
handles you don't need them 15 seconds
keep the speed where it's at
that wok is coming up just hold on
all right you're there three two one
back to walking there we go
you made in 90 seconds of walking now to
relief right all right and we're at the
halfway point I feel good
we'll be here for another minute
[Music]
here's what I like jumping from the link
that is almost too high
[Music]
alright bye now our breathing should be
a little bit more under control all
these heart rate should be down a little
bit should be getting ready mentally
ready for that next run telling yourself
you can do it that's what I tell myself
on hard runs yeah I know I talk to
myself my head all the time I know it's
crazy but it really does work
just type yourself up you're the only
person there to clap for yourself you
just have to do it you'd be surprised
that positive self-talk does - you speak
English let's talk ourselves up we got
to run three two one pick up that speed
60 seconds of running right here there
we go
you're making it through past the
halfway point
don't get discouraged on me now you got
that he made this far don't you're back
[Music]
good at 30 seconds
[Music]
keep the pace focus on the goal talk to
yourself tell yourself you got this you
can do it it's not a big deal you've
done way harder things in this
10 seconds we're almost there ready to
walk soon
and three two one bring down that speed
[Applause]
there we go
[Music]
alright we'll be here for another 90
seconds again walking pace between 2.5
and 4.0 miles per hour something
comfortable for you where you can catch
your breath get ready for your next run
[Music]
all right guys this is flying by
[Music]
I'm so excited to see where we're at in
the next couple weeks and how you're
gonna look back at this and be like that
[Music]
I see you with your friends at night and
Julian you alone alright in 30 seconds
we're gonna run again like I said we're
almost there don't quit now
make yourself proud it was your goal to
get this whole workout done get it done
you will not regret doing it ready 10
seconds we're gonna run like I say fill
yourself up tell yourself you got this
ready 3 2 1 let's run get that speed up
[Music]
there we go
[Music]
[Applause]
[Music]
[Applause]
[Applause]
[Music]
[Applause]
[Music]
alright 30 seconds more come on
[Music]
keep breathing don't touch the speed
we'll yourself to do it tell your body
tell those legs keep running legs don't
stop come on ten seconds
[Music]
three-two-one
you just want a walk here we go 90
seconds of walking
[Applause]
[Music]
we are almost there guys
we're going to walk into the hit minute
20
we have two runs left
almost there guys
[Music]
should be so aunt and excited for
yourselves
[Music]
[Applause]
[Music]
[Music]
we're just gonna keep walking for the 45
seconds then it's gonna be our
second-to-last run so you better push
show your smoke all right 30 seconds
we're gonna run again
I'm ready
are you guys ready 15 seconds
I want you to push that speed tell those
likes to work ready 3 2 1 let's run
[Music]
there we go one minute here come on this
is our second-to-last run what can you
give me what can you give yourself
[Music]
thirty Seconds guys let's go
don't touch the speed don't touch the
handles doesn't anything just keep
running
[Music]
fifteen come on don't quit on me now you
made it this far five seconds
three two one let's walk 90 seconds we
get to recover and get mentally ready
for that lap run could we did it we made
it here I'm so proud guys
I shouldn't celebrate they have yeah we
have one more run but I'm still super
proud
[Music]
we'll be here until 22:30
sue about another minute to recover for
that last and final run
[Music]
[Music]
and right now I need you guys to hype
yourselves up talk nice yourself and
your own mind remind yourself why you're
here why you're doing this what this
means to you tell yourself you can do it
you have the strength you have the
ability nobody's stopping you but
yourself you ready for this last run
it's coming up
ten seconds let's go let's hit that
speed
I'm ready three two one let's go guys
last minute I want to see you run faster
then you've run the rest of the workout
bump up that speed last minute of this
run
[Music]
there we go guys 30 seconds come on
let's push keep breathing keep focusing
on your goals
[Music]
come on we are right there guys don't
stop don't touch the speed don't touch
those handles tell your body to keep
moving keep going
five seconds three two one
and you just earned that walk you earn
that great job guys
the Finnick 90 seconds king crab
deluding ourselves
and bringing down our heart rate and
controlling our breathing
[Music]
so proud you just got through 24 minutes
of intervals and you are one step closer
to your goal of running at 5k writing
I'm excited for you
[Music]
let's take the next 45 seconds he's so
happy and so proud
get yourself and stuff ready for the
next workout cuz I know for you to join
me again not gonna leave me alone don't
make me do this on my own
we have a date next week you and I we're
gonna run together and again after that
and after that
so go
all right
[Music]
for real thanks for running with me guys
thanks for choosing the run of ibex
running looking forward to this journey
together and I want you guys to take the
next five minutes to just walk on the
treadmill pull yourselves down and have
a great day
[Music]