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Derek Hawkins - 2016 Olympian Couch to 5k

Author

Derek Hawkins

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

running 5km beginner

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Plan Description

This plan is a good introduction to those that don't run at all yet. It has been designed to get you round your first 5k race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:19 hrs 0:33 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:19 hrs 0:33 hrs

Derek Hawkins

Hawkins Running

I’ve competed in running for 20 years going from local primary school races to the 2016 Rio Olympic Games Marathon.

In my view the coach/athlete relationship is at the heart of any successful performance no matter what level the athlete is competing at whether it be full on coaching or just being the sounding board to make sure everything is going to plan. Over the years my coaches have played a vital role in my development and I most certainly wouldn’t have achieved what I have without them.

Sample Day 1

0:20:00
Run/Walk

Run 1minute, walk 1minute. Repeat 10 times

Sample Day 3

0:30:00
Run/Walk

Run 2minutes, walk 4minutes. Repeat 5 times

Sample Day 6

0:30:00
Run/Walk

Run 2minutes, walk 4minutes. Repeat 5 times

Sample Day 8

0:24:00
Run/Walk

Run 3minutes, walk 3minutes. Repeat 4 times

Sample Day 10

0:24:00
Run/Walk

Run 3minutes, walk 3minutes. Repeat 4 times

Sample Day 13

0:24:00
Run/Walk

Run 5minutes, walk 3minutes. Repeat 3 times

Sample Day 15

0:27:00
Run/Walk

Run 7minutes, walk 2minutes. Repeat 3 times

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