off that couch fitness to 5km

Author

Steve Clark

All plans by this Coach

Length

9 Weeks

Typical Week

3 Run, 1 Custom

Longest Workout

1:09 hrs

Plan Specs

running 5km beginner weightloss

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Summary

The Off That Couch Fitness to 5km is the perfect easy to follow beginners plan. This plan will get you ready for that 5km and help get your fitness and running kick started. A healthy recipe book to work alongside the plan can also be ordered for just 5 pounds contact steve@offthatcouchfitness.co.uk

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:59

Steve Clark

Off That Couch Fitness

20 Years coaching & competing in Multi Sport events from Sprints to Ironman

Qualified in Sports and Exercise Science ,Qualified Triathlon Coach with British Triathlon, Training Peaks Certified Coach & Qualified Fitness Instructor. Level 3 Qualified
Achievements
Coached 5 athlete to Kona Qualification
Sub 9 hour Ironman
European Age Group Gold Medalist at 70.3 distance 2015
British & Euro Quadrathlon Champion2013
Ironman Kona Qualifier 2013
Norseman Finisher 2016
Triathlon X winner 2017

Back to Plan Details

Sample Day 1

0:25:00
week 1 - 1 min run 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 60 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 3

0:25:00
week 1 - 1 min run 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 60 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 5

0:25:00
week 1 - 1 min run 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 60 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 8

0:29:00
week 2 - 1 min 30 secs run / 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 90 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 10

0:29:00
week 2 - 1 min 30 secs run / 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 90 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 12

0:29:00
week 2 - 1 min 30 secs run / 1 min walk x 8

warm up
5 min walk/jog warm up

main set

8 x 90 seconds jog/run into 60 seconds walk

cool down
4 min jog to walk

Sample Day 15

0:45:00
week 3 - 8 x 2 min 30 seconds jog/run into 2 minutes walk

warm up
5 min walk/jog warm up

main set

8 x 2 min 30 seconds jog/run into 2 minutes walk

cool down
4 min jog to walk

off that couch fitness to 5km

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