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Couch to 5km Program 12 Week

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Couch to 5km Program 12 Week


Kate Bramley

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12 Weeks

Plan Description

This program is for people who have never run before or would like to get back into running. Ideal for people who want a simple program to follow to build up to 5km.

Athletes based in Geelong, Victoria may access face to face coached sessions for $50/hour AUD.
Any athlete may request video analysis, video call or email contact for $50/hour AUD.

Please refer to my business web site - Triathlon Adventures Geelong for further information about my coaching services, qualifications and bio.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:56:00 00:45:00
Day Off x2
—— ——
Walk x2
01:34:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:56:00 00:45:00
Day Off
—— ——
01:34:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Kate Bramley

Triathlon Adventures Geelong

Kate Bramley is a Triathlon Australia accredited Performance Coach and professional licence holder. She specialises in off road, XTERRA and cross triathlon.
Based in Geelong and the Surf Coast, Victoria, Australia.
Her business, Triathlon Adventures Geelong, combines performance, fun and community engagement with swim, bike, run, trail and MTB.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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