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Smart Plans: Couch to 5K Training Plan - 1 Weekly Training

Browse More Plans

Smart Plans: Couch to 5K Training Plan - 1 Weekly Training


Adrien Thevenet

All plans by this Coach


13 Weeks

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!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x6
—— ——
Run x1
00:46:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
00:46:00 01:00:00

Training Load By Week

Adrien Thevenet

Run Force

~TrainingPeaks Level 2
~RRCA Certified
~STRYD Power Coach
~25 Years of endurance sports experience
~ACE Certified

I coach diverse individuals from sub 3h marathon and Boston qualification to beginners developing a new healthy habit.

We work together on getting you into the right program, helping you stay motivated and ensure that your running can fit into your lifestyle.

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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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