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Couch to 5K (Run/Walk)

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Couch to 5K (Run/Walk)


The Triathlon Coaching Company

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10 Weeks

Plan Description

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. We have designed this plan to get you round a 5K using a run walk strategy if you feel that you want to run the whole thing without stopping take a look at our couch to 5K (running) plan

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:09:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
01:09:00 00:30:00

Training Load By Week

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background coupled with a BSc (Hons) in Sports Health and Performance Science. I have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes worldwide, participating in all distances of triathlon and endurance sports.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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