Couch to 5k
Sara CrawfordAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:32 hrs||0:45 hrs|
|1:05 hrs||0:45 hrs|
|0:33 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||1:32 hrs||0:45 hrs|
||1:05 hrs||0:45 hrs|
||0:33 hrs||0:45 hrs|