8 week Couch to 5K
8 week Couch to 5K
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a couch to 5K run plan! This is the perfect program for someone that needs a plan for their first 5K race. All the run workouts are based off Zone heart rate but can also go off by perceived effort or pace. This is an 8-week plan with 2 rest days. This program also provides strength training which is so important for runners to stay healthy and strong. There is 1 recovery in the program where volume and intensity drop. There is also 1 taper week approaching race week.
Any questions can be answered by certified Ironman couch and USAT triathlon coach, Kelsey Ramberg, coachramberg@gmail.com
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:21:00 | 00:50:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
01:24:00 | 00:50:00 |
|
X-Train
x1
|
00:11:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:21:00 | 00:50:00 | |
|
|
—— | —— | |
|
|
01:24:00 | 00:50:00 | |
|
|
00:11:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
Still have questions about this plan?24% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$94.99 USD for the first year, billed yearly.