Couch to 5k Running Plan

Author

Jason Walkley

All plans by this Coach

Length

9 Weeks

Typical Week

3 Run, 2 Strength

Longest Workout

0:40 hrs

Plan Specs

running 5km beginner weightloss

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Summary

For athletes who wish to get out and about, building from no experience to 5km or those who are returning from injury and need to build up their mileage slowly.

Includes some beginners and basic fundamental core exercises to help strengthen the supporting muscles to help stay injury free.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:36

Jason Walkley

JW1Coaching

9 x Ironman Finisher (9:16 PB) and World 70.3 Championship Finisher
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon and Duathlon at 3 x World Championships and 3 x European Championships, All top 10 Finishes.

Level 3 Personal Trainer Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

Blood Lactate and performance tester

Back to Plan Details

Sample Day 1

0:25:00
21.7TSS
Week 1 Run #1

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 3

0:25:00
21.7TSS
Week 1 Run #2

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 5

0:25:00
21.7TSS
Week 1 Run #3

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 8

0:25:00
22.9TSS
Week 2 Run #1

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1:30 of running and 1:30 of walking, for a total of 25 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 10

0:25:00
22.9TSS
Week 2 Run #2

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1:30 of running and 1:30 of walking, for a total of 25 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 12

0:25:00
22.9TSS
Week 2 Run #3

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then alternate 1:30 of running and 1:30 of walking, for a total of 25 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Sample Day 15

0:28:00
30.7TSS
Week 3 Run #1

Start slowly and if you feel any pain stop and rest.

Begin with a brisk 5-minute walk, then 2x 1:30 of running and 1:30 of walking, 3 minutes of running and 3 minutes of walking for a total of 23 minutes.

Finish with an easy 5 minute walk, stretch as required and cool any sore spots with Ice.

Couch to 5k Running Plan

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