Couch to 5K (Run/Walk)

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

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

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

Session 1 - Todays session is based around getting you outside and starting off on the right foot (excuse the pun) starting off with a nice 5 minutes warm up you will then start to complete 60 seconds running at your pace/effort and then recovery for 4 mins at a walking pace. This session should be a nice introduction to the work that is to come and should have you feeling ready to try again in a few days. 

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

Sample Day 3
0:19:30
16.1TSS
CT5K Session 2

Session 2 - This session increases the time you will be running for up to 90 seconds from 60 to get you moving a bit more and to build on the previous session.

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 5
0:19:30
16.1TSS
CT5K Session 3

Session 3 - Todays session is a repeat of the previous session to give you a bit of time to absorb the training you have already done and to make sure you don't do too much too soon.

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 8
0:20:00
17TSS
CT5K Session 4

Session 4 - This session increases the amount of time you will be running for overall and the amount of time for each interval to be completed.

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

Sample Day 10
0:20:00
17TSS
CT5K Session 5

Session 5 - This session focusses on maintaining the longer running time and interval times, again, to allow you time to adapt to current level of intensity.

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

Sample Day 12
0:20:00
17.5TSS
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 15
0:21:00
18.3TSS
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
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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.