Couch 2 5k - Run Plan - 8 Weeks
Author: Thom Figueroa
Length: 8 Weeks
Tags: running, 5km, beginner, weightloss
Typical Week: 3 Run, 3 Day Off
Longest Workout:
1:30 hrs
Author: Thom Figueroa
Length: 8 Weeks
Tags: running, 5km, beginner, weightloss
Typical Week: 3 Run, 3 Day Off
Longest Workout:
1:30 hrs
Couch 2 5k - Run Plan - 8 Weeks
This plan will take you from the Couch to completing a 5k in 8 weeks. The program uses a walk/run methodology through week 4, and converting to jog/run at the end of the 4th week and continues through to the end.
WU
- Neuromuscular Activity Drills
- Dynamic Stretching
- Capillary Opening Drills
MS
- Drill 1 - Body Lean
- 1/2 Mile Walk
- Drill 2 - Foot Strike
- 1/4 Mile Slow Jog / 1/4 Mile Walk
- Drill 3 - Cadence
Strength Training
- Body Weight Only
CD
- 1/2 Mile Walk
WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.
MS
- 3x - 2 Min Slow Jog (RPE 5-7) / 3 Min Walk (RPE 2-3)
CD
- 5 Min Walk
WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.
MS
- 3x - 2 Min Slow Jog (RPE 5-7) / 3 Min Walk (RPE 2-3)
CD
- 5 Min Walk
WU
- Neuromuscular Activity Drills
- Dynamic Stretching
- Capillary Opening Activities
MS
- Drill 1 - Body Movement
- 1/4 Mile Slow Jog / 1/4 Mile Walk
- Drill 2 - Foot Strike
- 1/4 Mile Slow Jog / 1/4 Mile Walk
- Drill 3 - Cadence
Strength Training
- Body Weight Only
CD
- 1/2 Mile Walk
WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.
MS
- 5x - 3 Min Slow Jog (RPE 5-7) / 2 Min Walk (RPE 2-3)
CD
- 5 Min Walk
WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.
MS
- 3x - 3 Min Slow Jog (RPE 5-7) / 2 Min Walk (RPE 2-3)
CD
- 5 Min Walk
2 Mins - RPE 5 1 Min - RPE 6 1 Min - RPE 7 1 Min - RPE 8 1 Min - RPE 9 1 Min - RPE 6 1 Min - RPE 7 1 Min - RPE 8 1 Min - RPE 9 1 Min - RPE 6 1 Min - RPE 7 1 Min - RPE 8 1 Min - RPE 9 1 Min - RPE 10 2 Mins - RPE 5
Coach Thom is a USA Triathlon Certified Coach partnering with Triathletes, runners, cyclists, and swimmers to reach their performance goals
I approach each client as an individual assessing the athlete’s goals and the gaps that are limiting the desired progress, then quickly identifying what training prescriptions are needed to help bridge the identified gaps.
My philosophy is to get the greatest development possible on the typical amateur athlete’s very limited time resource.