Couch to 5k

Average Weekly Training Hours 03:21
Training Load By Week
Average Weekly Training Hours 03:21
Training Load By Week

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!!

Sample Day 1
0:30:00
Walk

Sample Day 2
0:30:00
Body Weight Workout

warmup for 5 min (treadmill or exercise bike)
Repeat 5 times:
10 body weight squats
30 sec rest
10 pushups (on knees if necessary)
30 sec rest
15 sec plank
2 min rest
cool down for 5 min (treadmill or exercise bike)

Sample Day 3
0:30:00
Walk

Sample Day 4
0:30:00
Cross Train (Swim or Bike)

Swim or bike for 30 min

Sample Day 5
0:30:00
Walk

Sample Day 6
0:30:00
Body Weight Workout

warmup for 5 min (treadmill or exercise bike)
Repeat 5 times:
10 body weight squats
30 sec rest
10 pushups (on knees if necessary)
30 sec rest
15 sec plank
2 min rest
cool down for 5 min (treadmill or exercise bike)

Sample Day 8
0:30:00
Walk 4.5 / Run .5

Walk 5 min.
Run 30 Sec, walk 4.5 min for 20 min
Walk 5 min

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.