Couch to 5K (16 Weeks)

Average Weekly Training Hours 00:56
Training Load By Week
Average Weekly Training Hours 00:56
Training Load By Week
Sample Day 3
0:20:00

We will start with a simple walk. The time on the legs is the important part. Don't worry about distance or pace. This is a mental game. We are slowly letting the brain know, "Hey, I'm going to start putting time in, get used to it."

Sample Day 5
0:20:00

We will start with a simple walk. The time on the legs is the important part. Don't worry about distance or pace. This is a mental game. We are slowly letting the brain know, "Hey, I'm going to start putting time in, get used to it."

Sample Day 10
0:25:00

The brain is most likely starting to realize, "Okay, something is changing, I need to be prepared." We will start to slowly increase the time and eventually the pace so that we can prime your Neurological System, Skeletal System, and Muscular System for a smooth transition to what the beating Running really is.

Sample Day 12
0:25:00

The brain is most likely starting to realize, "Okay, something is changing, I need to be prepared." We will start to slowly increase the time and eventually the pace so that we can prime your Neurological System, Skeletal System, and Muscular System for a smooth transition to what the beating Running really is.

Sample Day 17
0:25:00

We will begin to introduce running, or at this point a light jog. Do 4 minutes at a walk pace, then Jog for about 1 min. This pace only needs to be just faster than you can speed walk. If you want to go a little faster, thats fine. 4 min walk, 1 min Jog.

Sample Day 19
0:25:00

We will begin to introduce running, or at this point a light jog. Do 4 minutes at a walk pace, then Jog for about 1 min. This pace only needs to be just faster than you can speed walk. If you want to go a little faster, thats fine. 4 min walk, 1 min Jog.

Sample Day 24
0:30:00

We have put time on the legs. The time is the important part. Being active for the duration of the allotted time is a mental game and your brain has adapted to the time. The addition of running has prepped the stabilizer muscles for what is coming, this week will ensure that the program gets off on the right foot. (Pun totally intended)

2 minutes 30 seconds walk.

2 minutes 30 seconds Jog.

Justin Kline
|
Archangel Race Team

I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.