Couch 2 5k - Walk/Run Plan - 8 Weeks

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

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.

Sample Day 1
1:30:00
Wk 1 - C25k Walk/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 - 1 jog / 4 walk

WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.

MS
- 3x - 1 Min Slow Jog (RPE 5-7) / 4 Min Walk (RPE 2-3)

CD
- 5 Min Walk

Sample Day 5
0:30:00
AE - Beg - 1 jog / 4 walk

WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.

MS
- 3x - 1 Min Slow Jog (RPE 5-7) / 4 Min Walk (RPE 2-3)

CD
- 5 Min Walk

Sample Day 8
1:30:00
Wk 2 - C25k Walk/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 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
- 5x - 2 Min Slow Jog (RPE 5-7) / 3 Min Walk (RPE 2-3)

CD
- 5 Min Walk

Sample Day 12
0:30:00
AE - Beg - 1 jog / 4 walk

WU
- Neuormuscular Activity Drills
- Dynamic Stretching
- 10 Mins Walk - Start with an easy pace and progress to a very brisk walk.

MS
- 3x - 1 Min Slow Jog (RPE 5-7) / 4 Min Walk (RPE 2-3)

CD
- 5 Min Walk

Sample Day 15
1:30:00
Wk 3 - C25k Walk/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

Thom Figueroa
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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.