If your a beginner at fitness or you have become unfit due to an injury, you might be looking for a plan to gain back your fitness gradually with exercise.
The Couch to 5k plan is a perfect example of this as it starts with beginner workouts till you can build endurance to run a total of 5k, making training seem much more manageable as it's split into small chunks over a while.
So, if you don't like running, have bad joints or only have a cross-trainer, not a treadmill, you might be wondering if you can do the Couch to 5k plan on a cross-trainer. The answer to that is, yes you can attempt to do the Couch to 5k on a cross-trainer, but it will not simulate real running as a treadmill would to prepare you for the outdoors.
Bonus article: How Long Does It Take To Do 5K On A Cross Trainer!
To understand what the Couch to 5k plan is and how we can implement it on a cross-trainer, we have put together a small guide below that will tell you everything you need to know about building up your fitness on a cross-trainer.
Before we can start the process of Couch to 5k on our cross trainer, we should understand what this plan actually is and how long it takes.
Couch to 5k or 'C25K' is a running plan which will take you from a beginner fitness level and help you run up to 5k or 3.1 miles in either 6,8 or 12 weeks depending on your stamina and the plan you select.
These workouts on the C25K plan normally consist of 20 or 30 minutes and include walking, jogs and running with warms up and cool downs, three times a week, allowing you to build a consistent running schedule over time.
The C25K plan aims to help you build endurance and run long distances without taking breaks, so it will reduce the time you spend walking in the workouts as your plan goes on over the weeks.
For example, on week one of the C25K plan you will do a 5-minute warm-up walking, then a 30-second jog, followed by a 90-second jog and repeat this five times, by week 8 you will be doing a 5-minute walking warm-up, a 25-minute jog, then another 5-minute walk and 15 minutes jogging to finish off.
If you want to try out Couch To 5k on a cross-trainer rather than outside or on a treadmill, you should understand that cross-training will not imitate running but can help build up your fitness and endurance, so if getting fitter is your goal rather than trying to run 3.1 miles, there is no reason why you can't follow the plan using a trainer.
To follow the Couch to 5k plan on a cross-trainer simply follow the plan and adjust the intervals to your cross trainer such as walking pace and jogging pace, work your way up until you can workout on your cross trainer to meet a 5k distance, either within 6,8 or 12 weeks.
Running and cross-training are both great forms of cardio but both have their differences and pros/cons when compared to each other.
To help you decide which form of cardio is right for you we have listed out their advantages and disadvantages below.
Cross-training is a super great exercise to build fitness and is very low impact, meaning if you have issues with your joints, you should opt for a cross-trainer rather than a treadmill. They are also perfect for beginners, the machines do not need a lot of maintenance and can give you a full-body workout as they use your arms too!
A drawback of using a cross trainer in comparison to a treadmill is that it will never help you build the correct form for running, they also are less intense and might take you longer to build endurance on than running would.
If you want to do something like the Couch to 5k plan then a treadmill is the best exercise machine for it, as it will be the closest machine to mirror real-world running, rather than a cross-trainer. These machines are great for upping your fitness and running distance, they also help you build up great lower body muscle.
Downfalls of running/treadmills are that they are high impact and not good for your joints, they are also more difficult for beginners, don't work your whole body and the treadmills could need more maintenance to keep them running smoothly.
If you would rather leave the Couch To 5k plan for runners, then we have another great full-body workout you can attempt on your cross trainer below which can also help build your fitness and endurance over time.
We have listed out the stages to try out below for a small workout.
To progress with this workout you can be upping your resistance and working out at 10 per cent more of your maximum effort each week for every interval.
If you are looking for other ways than the C25K plan to build up fitness on your trainer then you should try looking at some other tips and tricks that could help you build endurance in your workouts.
Can I do C25K on a treadmill?
Yes, doing the couch to 5k plan on a treadmill is preferred to a cross-trainer as it mirrors real-life running.
Why is a cross-trainer not like running?
Your feet never have the same impact as running does, meaning you don't have to lift yourself and down as you do with a running motion. That's why cross trainers are easier on the joints.
How long does the C25K plan take?
This plan can vary between 6 weeks, 8 weeks and 12 weeks depending on your fitness level, to begin with.
Overall, you can do the C25K plan on a cross-trainer but it will only get you, fitter, not improve your running, if you are looking to be able to run a whole 5k outside then it might be better training outside or using a treadmill which is more suited instead.
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