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Couch to 5km Program 12 Week


Kate Bramley

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12 Weeks

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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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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:56 hrs 0:45 hrs
Walk x2
1:33 hrs 1:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
0:56 hrs 0:45 hrs
1:33 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

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