Smart Plans: Couch to 5K Training Plan - 3 Weekly Trainings

Author

Adrien Thevenet

All plans by this Coach

Length

13 Weeks

Typical Week

3 Day Off, 3 Run, 1 Walk

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner weightloss

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Summary

Sport:| Run

Distance: | Event: 5k

Suitable for: Novice | Beginner

Weekly Time Commitment:| 2-3 hours

If you are not a runner yet but aspire to be one then this training plan is for you! This training plan is ideal for beginners, people looking to get into running/fitness, individuals looking to loose weight.

This couch to 5K smart training plan has already been tested by dozens of beginner runners who wanted a change in their lives.

In this simple and yet complete training plan, you will progressively go from run/walk trainings to full hour runs in a period of less than 3 months.

The training time is very gradual and involves a good amount of walking which helps with running, fitness and weight loss.

Start today for your upcoming running event and change your life now!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:54
Training Load By Week
Average Weekly Training Hours: 02:54
Average Weekly Breakdown

Adrien Thevenet

MyRunningProgram.com
  • RRCA Certified
  • ACE Certified
  • 25 Years of endurance sports experience

I have the privilege to coach international athletes, helping them reach personal bests and better their health and fitness.

Let me help you achieve your goals, we will work together on getting you into the right program, help you stay motivated and ensure that your running can fit into your busy lifestyle.

My dedication to you achieving your goals and ensuring you stay motivated will be the key factors to your success.

Back to Plan Details

Sample Day 1

0:25:00
First Training! Congrats!

Today you take the first step of a great journey! Congratulations on taking on the challenge! The goal of this training plan is to start easy and progressively gain in endurance and strength. If you have never ran before and follow diligently this plan, your life will change!

Read pre-activity comments to understand training requirements.

Today put on your shoes

3x
5 min: Z1/Walk
2 min: Z2/Jog

Finish with 4 min easy walk

Sample Day 3

0:30:00
Your Weekly Thursday Training

Identical to Monday but we add an extra 5 min

3x
5 min: Z1/Walk
2 min: Z2/Jog

Finish with
3 min Z1/Walk
3 min: Z2/Jog
4 min: Easy Walk

Sample Day 5

0:30:00
Your Weekly Saturday Training

Keep up the effort!

Start with 5 min easy walk

Then
5 min: Z1/Walk
5 min: Z2/Slow Jogging
5 min: Z1/Walk
5 min: Z2/Slow Jogging

Finish with 5 min easy walk

Sample Day 6

0:45:00
Fitness Walk

Walking has plenty of benefits! This will get your body energized and help you with your running. Here are the main benefits:

1. Increased cardiovascular and pulmonary (heart and lung) fitness.

2. Reduced risk of heart disease and stroke

3. Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes

4. Stronger bones and improved balance

5. Increased muscle strength and endurance

6. Reduced body fat.

Sample Day 8

0:30:00
Your Weekly Tuesday Training

Walk-Run

3x
5 min: Z1/Walk
3 min: Z2/Jog

Finish with 6 min easy walk

Sample Day 10

0:30:00
Your Weekly Thursday Training

Start with 5min easy walk

5 min: Z2/Jogging
10 min: Z1/Walk
5 min: Z2/Jogging
5 min: Z1/Walk

Sample Day 12

0:40:00
Your Weekly Saturday Training

It's the weekend!!

Start with 5 min easy walk

Then

3 x
5 min: Z1/Walk
5 min: Z2/Slow Jogging



Finish with 5 min easy walk

Smart Plans: Couch to 5K Training Plan - 3 Weekly Trainings

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