Couch to 5K

Author

Coach Pittman

Length

8 Weeks

Typical Week

4 Run, 1 Day Off, 2 X-Train

Longest Workout

3 miles

Plan Specs

running 5km beginner weightloss

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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Summary

8 Week Beginner 5K Program

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:45

Back to Plan Details

Sample Day 1

1mi
Aerobic Endurance

Run/Walk 1 Mile at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.

Sample Day 3

1mi
Intervals

Run 30 seconds
Walk 60 seconds

Sample Day 5

1mi
Intervals

Run 45 seconds
Walk 60 seconds

Sample Day 6

1.5mi
Aerobic Endurance

Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. Walk as necessary to keep pace easy.

Sample Day 8

1.25mi
Aerobic Endurance

Run/Walk at an easy pace. Keep this pace so easy that you can carry on a conversation. If the effort becomes too hard, walk! You will still get the desired benefit.

Sample Day 10

1.25mi
Intervals

Run 60 seconds
Walk 60 seconds

Sample Day 11

0:30:00
Cross Train

Lift weights, HIIT, SPIN class, Yoga, Play a sport, etc. Move and develop athleticism. This will benefit your running!

Couch to 5K

$25.00 - Buy Now