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8 week: Couch to finish line 5k Plan (Beginner Plan)

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8 week: Couch to finish line 5k Plan (Beginner Plan)


Tony Zamora

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8 Weeks

Plan Description

This is an 8 week training plan designed for the person who is starting to get into, or back into sports with the goal of completing a 5k race at the end.

The plan revolves around 2 - 3 hours a week of training which include 20 - 45 min days, 3 - 4 days a week.

The plan does end with a scheduled race the last day. If you don't have a race scheduled, you can still use this plan to get your body ready for a 5k baseline test!

Before beginning this plan the athlete should have had a consultation with their doctor to ensure they are healthy to begin an execise routine.

Frequently asked questions:
Q. I've never ran in my life - or - I was a star running in high school... 20 years ago. Is this plan for me?
A. Yes! As long as you have consulted with a doctor, and have no medical issues preventing you from exercise - this is the plan for you!

Q. Do I have to start this program on a specific date?
A. No. When you purchase this program, you can begin at any time. Just make sure you STICK WITH IT for the best results!

Q. I'm lost; what do you mean by tempo runs, intervals, and what the heck is a fartlek. I have questions; now what?
A. You can contact us at anytime! Shoot us an e-mail and we'll be glad to clarify any questions you have.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
01:50:00 01:00:00
Walk x1
00:25:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:50:00 01:00:00
00:25:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Tony Zamora

Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at

  • 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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