How to Combine Focus T25 and Running to Train for a 5K Race

Three years ago, I had a simple goal: I wanted to lose around twenty pounds. This is when I decided to take up jogging every morning.

Unfortunately, my role as a jogger only lasted about two months. I lost some weight, but my knees began to hurt. Plus, it’s really no fun running in humid 90°F weather.

how-to-combine--focus-t25-with-a-running-programThat being said, there is nothing more soothing than going for a nice peaceful jog with the dog. It’s something I also find enjoyable when the weather is cooperative. Now that spring is here, I thought I would share with you how to combine the Focus T25 workout program with a running routine.

I’ve designed this schedule as a program that will not only help you lose weight, but get you ready to run a 5K race. If you have completed a Beachbody program before, you may skip ahead to the running session appropriate for you. If not, please stick to the plan as designed to get the best results.

Overview of Focus T25

The Focus T25 workout program comes to you from Insanity creator Shaun T. T25 workouts are 25 minutes long, but are so intense that you burn more calories than classic hour-long cardio training.

The traditional T25 schedule is one 25 minute workout a day, five days a week for 10 weeks. The exercise moves change every 30 seconds and are put in such an order that raises the intensity level, backs off, raises it again, backs off again, and so on and so forth. This burns the most calories possible in the shortened workout timeframe.

A Training Program to Run a 5K

For many, running a 5K (3.1 miles) race is an annual goal. It also happens to be mine this year. There are a couple charity races I would like to be able to take part in without having to walk most of the way :)

When searching online for a running program to train for a 5K, I discovered The Couch-to-5K Running Plan. This is a really awesome beginner’s running program that is designed to take your from the couch to running a 5K race in just nine weeks.

In this post, I will be incorporating some of the training methods behind The Couch-to-5K Running Plan. This creates a workout schedule that’s geared towards weight loss and improving cardiovascular endurance.

How to Combine Focus T25 and Running

Your first thought might be to go for a run in the morning, and then do a Focus T25 workout in the evening. Even though T25 workouts are only 25-minutes long, they are really intense and doing it this way could lead to overtraining.

The running and Focus T25 hybrid schedule you’ll find below works like this:

  • Three days per week, you’ll run
  • Two days per week, you’ll perform one T25 workout
  • On Fridays, you will do a T25 workout and T25 Ab workout
  • The seventh day is a rest day or you can do the T25 Stretch workout

The running workouts begin light for the first few weeks. Around the 3-5 week mark, you will have a dramatic increase in cardiovascular endurance. This is when we increase the amount of running. By week 10, you are running for 30 minutes straight, which should equal about three miles in distance.

How to Get Started

  1. Order Focus T25 through this direct link to Team Beachbody. You will get the best price, the free bonus workout Core Speed, and a 30-day money back guarantee. You also have the satisfaction of knowing if a DVD does not play, Beachbody will replace the disk.
  2. Follow the workout plan below. I tried to make the image below large enough to see. If you are having difficulty seeing  the chart below, here is a pdf download of my running and Focus T25 workout schedule that you can easily save to your computer and/or print.

If you have any questions, please leave me a comment below.

FOCUS-T25-AND-RUNNING

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57 thoughts on “How to Combine Focus T25 and Running to Train for a 5K Race”

    1. I would consider alternating the running days with the workout days in sequence. I don;t think two T25 workouts a day is the maximum due to over training but you are probably not going to be able to workout much more than that and still be able to give the workouts your all.

  1. Hi. I came across this great hybrid. I have a question though. When you say to do, for example, “run 5 minutes/walk 2 minutes for a total of 25 minutes “, how can that happen? It would either be 21 minutes or 28 minutes. Just wondering what I need to set my interval timer to. Thanks a bunch!!!

  2. Hello, I’ve been reading a lot of your posts on T25, they are great!!….I do daily walks (5k in one hour) What would you think if I walk instead of running in this mix programme? Greetings from Argentina

  3. This was exactly what I was looking for. I had just finished T25 alpha first 5 weeks. Now doing it combined with your running app and program. Right on track for our visit to New York and a good run in Central Park. Thanks for this. Greetings from The Netherlands

  4. Hi Angie,

    I can’t seem to get the schedule to download or print. Could I get a link or copy sent to me directly?

    1. Hi Emilee, Once you click on the link in the blog post the buttons to click to download or print are in the upper right hand corner of the screen.

  5. It is ok if I do 1xT25 Focus workout and then 30 minute running ? I just want to push up my workouts, Ive been running almost everyday of the year and making mens-health workouts combine … This is my 5th focus t25 season jaja sorry for my english.

    1. Hi Anton, I would say at your experience level that is perfectly fine. You could always skip a day here and there if you feel like your body needs some extra recovery time. Bethany

  6. I’ve completed many Beachbody programs. I decided to train for a half marathon. I run 3 days a week. I think i will start doing T25 3 days a week as well. Thanks for the post!

  7. Hi Bethany,

    I’ve just discovered your website and also this workout plan that incorporate running. Seemed a great workout plan.

    I just have a question. I’ve never done any of the T25 workouts before and plan on starting this soon.
    I’ve been working out with some other basic routines of exercises at the moment.

    Could I start T25 with your running modified version straightaway or should I train and complete just the normal usual version of T25 version before starting your modified version. I’m sorry if my question seemed confusing.

    1. Hi K.k., Not confusing at all. I believe you could start the hybrid running and T25 to start. You get all of the same T25 workouts in as you would the normal schedule, just in a little different order. Bethany

  8. This is exactly what I needed, thank you! I just ordered this program and am in week 4 of a C25K program which I don’t want to stop. Excited to see results! ;)

  9. Charlie Abou Moussa

    How to combine T25 with futsal training?
    My training consists of 2 weekly (2 hours) trainings with my team and 5 days a week (2 hours) personal training (Technique: passing, dribbling, shooting).
    Thank you! You’re an inspiration!

    1. Hi Charlie, Sounds like a lot of fun, this is the first I have heard of futsal. With that said, I would talk to your trainer about incorporating something.

  10. Bethany,

    Do you have a schedule that utilizes the Beta round? Is it as simple as replacing the Alpha with the Beta sessions?

    Thanks,
    Christine

    1. Hi Christine, the Beta round is added in around the 4 week mark. You could always skip to that to begin if you’d like. Bethany

  11. Hi Bethany,

    I can’t believe how easily I found this with a Google search. I’ve completed one round of T25 already (down 20 lbs!! Woot Woot) But I’ve also wanted (and have) taken up walkling/jogging (about 4 miles a day) I believe I may actually be overtraining as I haven’t lost any weight in 3 weeks! (wtf, right?) That;s when on my walk this evening I thought of alternating T25 and jogging workouts. I’m glad someone else has already tried this method successfully, and I’m exciting to alter my training to get back to losing weight soon!

  12. Hi Bethany, found this page while searching for a T25 and walking hybrid schedule. It really seems a very good mix of both workout styles.
    Just wonder if some one can post any results or feedback here.

  13. Jennifer Cunningham

    Hi Bethany! Just found this post and am super excited! Was trying to figure out how to incorporate T25 with my training for a walk/run half marathon (did the 5k & 10k running but a half running the whole way sounded too crazy for me right now! lol). Just so happens we meet to run on Tues, Thurs, and Sat. so this schedule is PERFECT!
    Do have a question on Friday’s double T25 workouts… Do those back to back or wait a while between them?
    Thanks!

    1. Hi Jenniefer, You can do the two workouts on Friday back to back or break them up, do what works best for you and your schedule. Bethany

  14. Bethany,

    I like this program. I am currently do T25 and running but I have hit a road block because I think I am over training. I have been doing T25 and running everyday while increasing the intensity of my run weekly. All on about 1250 calories a day. This program you have designed, do you think I could lose 16 pounds on it?

    1. Lots of variables, but with proper diet, I think you could. Remember 1-2 pounds a week of weight loss is best, because it is sustainable.

  15. Hi! Thank you for posting this!
    Is it possible to change days up? For instance, run cycle on Friday, the t25 on Saturday? Just fits better with my schedule….

  16. Hi Bethany, can i add some add lift weights to this plan? for example after t25 lift some weights or after the running?

    thank you very much

    1. Hi Cinete, yes you certainly can, the short workouts in T25 make them perfect to combine with weight lifting. Which will be a future post. Bethany

  17. This is awesome. I started doing the C25K program last week and started the T25 today. Was talking to a friend of mine on how to incorporate the two together without burning myself out and she sent me this link. I will definitely be using this program with my daughter! Thank you!!

    1. Hi April, no half marathons for me yet. I’m sure you could adjust the program to work with marathon training, but since I have never done so. -Bethany

  18. Hi Bethany,

    Thanks for the schedule! I’ve been trying to figure how to incorporate both T-25 and running into my daily schedule and you have provided me with an answer. Again, THANKS!!

    Eddrica

  19. Thank you for the schedule. I am going to start Focus T25 tomorrow but I also love to run. This schedule is perfect.

    1. Any way you could make one for p90x3 as well? I love to run but havent figured out how to incorporate the two together. Thank you!!

      1. Hi Angie, I do not plan on doing the P90X3 worouts, so I’m probably not the best person to come up with a program combining it with running. But, if ever do the P90X3 workouts I’ll let you know. -Bethany

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