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Couch to 5k

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Couch to 5k


Sara Crawford

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12 Weeks

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!!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:33:00 00:45:00
Strength x2
01:06:00 00:45:00
X-Train x1
00:34:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:33:00 00:45:00
01:06:00 00:45:00
00:34:00 00:45:00
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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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