Fatman to Fitman: Couch to a 5K Run Weight Loss Focus Dr Jeff Banas


Dr Jeff Banas

All plans by this Coach


12 Weeks

Typical Week

2 Run, 1 Strength, 4 Other, 3 Custom, 1 X-Train

Longest Workout

0:30 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.

Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.

We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.

Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 nine time long course triathlon finisher.

If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:

Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas

All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you.

The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00.

If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to drjbanas@gmail.com.


Then just make a $47.00 PayPal payment to drjeffbanas@gmail.com.

Once these are done, Dr. Banas will review the information sheet and contact you within 48 hours to set up a time to talk on the phone or by Skype.

If you have any other information, such has blood or lab studies, x-ray or MRI reports, please also send those to Dr. Banas.

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols for recovery and enhanced weight loss.

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support.

-What artificial sweeteners to avoid.

-How Poor Sleep can affect weight loss and performance.

-Detailed nutrition and supplement protocols.

-How to find, as use, your fat burning zone.

-Self assessment function movement screen to uncover muscle imbalances and weakness.

-Recovery and self myofasical release sessions.

-How Poor Sleep can affect weight loss and performance.

-Testosterone enhancing supplement protocols-Superhuman food pyramid

To learn more about Dr Jeff Banas go to his website at www.BanasSportsTherapy.com

For nutrition and training tips go to:



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:08

Dr Jeff Banas

Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.

Back to Plan Details

Sample Day 1

Power walk with pushups and squats

Power walk 10 min, the do 20 air squats (just squats but keep you knees inline with you ankles.) Now power walk another 10 min then do another 10-20 air squats. Repeat this for 30 min

Sample Day 3

30 min run or power walk

Sample Day 4

10min power walk 5 min run

Heart zone training

Watch this video so you can understan why we having you power walking and not just running all the time.


At the end do 20-40 air squats.

Sample Day 13

Run / Power walk 2- 6 miles

Sample Day 28

Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 29

Run 2-4 miles

Sample Day 36

Run 4-6 miles

Fatman to Fitman: Couch to a 5K Run Weight Loss Focus Dr Jeff Banas

$47.95 - Buy Now