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Smart Plans: Couch to 5K Training Plan - 2 Weekly Trainings

Author

Adrien Thevenet

All plans by this Coach
No Ratings

Length

13 Weeks

Plan Specs

running 5km beginner weightloss

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Plan Description

Sport:| Run

Distance: | Event: 5k

Suitable for: Novice | Beginner

Weekly Time Commitment:|1-2 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:23 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:23 hrs 1:00 hrs

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.

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 4

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 7

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 11

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

Sample Day 14

0:30:00
Your Weekly Tuesday Training

Walk-Run

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

Finish with 6 min easy walk

Sample Day 18

0:40:00
Your Weekly Saturday Training

It's the weekend!!

Start with 5 min easy walk

Then

7 min: Z2/Jogging
15 min: Z1/Walk
8 min: Z2/Slow Jogging


Finish with 5 min easy walk

Sample Day 21

0:30:00
Your Weekly Tuesday Training

Walk-Run

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

Finish with 6 min easy walk

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