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Couch 2 5k - Run Plan - 8 Weeks


Thom Figueroa

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8 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:31 hrs 1:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
2:31 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

Thom Figueroa

Tri-ing For Life

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.

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