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Couch 2 5k - Walk/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 the duration. The goal at the end of the training program is to be able to Walk/Run a 5k with 3 mins of running and 2 mins of walking intervals.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Run x3
2:25 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
2:25 hrs 1:30 hrs

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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