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Couch to 5k

Author

Sara Crawford

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Length

12 Weeks

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Plan Description

This training plan will get you from being fairly sedentary to doing a 5k in 12 weeks! The first week of the plan includes 3 days of walking for 30 min, 2 days of strength training (all body weight exercises) for 30 min and 1 day of cross training (bike/run) for 30 min. Running is gradually added into the walking and time is increased throughout the training plan, maxing out at 45 min.

You can cross that 5K finish line by following this plan!!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:32 hrs 0:45 hrs
Strength x2
1:05 hrs 0:45 hrs
X-Train x1
0:33 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:32 hrs 0:45 hrs
Strength
1:05 hrs 0:45 hrs
X-Train
0:33 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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