Couch 2 5k - Run Plan - 8 Weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:31

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.

Sample Day 1
1:30:00
Wk 1 - C25k Run - Drills

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

Sample Day 3
0:30:00
AE - Beg - 2 jog / 3 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

Sample Day 5
0:30:00
AE - Beg - 2 jog / 3 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

Sample Day 8
1:30:00
Wk 2 - C25k Run - Drills

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

Sample Day 10
0:40:00
AE - Beg - 5x 3 jog / 2 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

Sample Day 12
0:30:00
AE - Beg - 3x 3 jog / 2 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

Sample Day 13
0:17:00
S - Beg - 3x Met 6-9

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

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.