Couch to 5K

Average Weekly Training Hours 01:09
Training Load By Week
Average Weekly Training Hours 01:09
Training Load By Week

This training plan is for those looking to complete their first 5K run, be that a park run or a local race. It is designed to build up slowly over the 10 weeks to get you round the distance. If you want to get round this is the plan for you. Simple, easy to follow instructions and all based around time for ease of use, this plan consist of 3 sessions a week for 10 weeks taking you right off the couch and to your first ever 5K run

Sample Day -63
0:19:30
15.6TSS
CT5K Session 1

5 min warm up (brisk walk)
1 min run 4 min walk x 2
4.30 min cool down (brisk walk)

Sample Day -61
0:18:30
15.4TSS
CT5K Session 2

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Sample Day -59
0:19:30
2.02mi
CT5K Session 3

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Sample Day -56
0:20:00
2.07mi
CT5K Session 4

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

Sample Day -54
0:20:00
2.07mi
CT5K Session 5

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

Sample Day -52
0:20:00
2.07mi
CT5K Session 6

5 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)

Sample Day -49
0:21:00
2.17mi
CT5K Session 7

6 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)

Chris Wallace
|
The Triathlon Coaching Company

Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.