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Couch to 5K (Run/Walk) Plan - Getting You to Your First 5km

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Couch to 5K (Run/Walk) Plan - Getting You to Your First 5km


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


12 Weeks

Plan Description

Your First 5km Run Plan from a Qualified Running Coach

Welcome to your training plan!

This training plan is great if you want complete your first 5K run, may be a park run, a local charity race or to improve your general fitness.

It is designed to build up slowly over the 12 weeks to get you to the finish line. Simple, easy to follow instructions and all based around time for ease of use, this plan consist of 3 sessions a week for 12 weeks taking you right off the couch and to your first ever 5K run.

We have designed this plan to get you round a 5K using a run walk strategy. It includes one simple strength workout per week to help avoid injuries and keep your posture tall.

The plan includes:

- Full details on the sessions and the level you should aim for using RPE (Rate of Perceived Exertion) which is a scale of 1-10
- Training and Event Tips
- Rest and Recovery Days
- Stretching routines - follow along videos from SH1FT Fitness

Over the next 12 weeks we will progress gradually from run/walking to a continuous run and your first 5k.
We have included some east strength training sessions to help you keep injury free and able to sustain a good posture during your run/walk sessions.

This plan is ideal for people who have busy lives but dream of being a runner. You can fit this around your work and life commitments.

There are plenty of rest and recovery days so you can rebuild after your training days. You have the option to stretch or swim on these days. You can also do some guided meditation.

This beginner running plan will take you from ground zero, to running comfortably for 25-minutes straight.
We're not worried about how far or fast you run and neither should you be. We will use an RPE scale so you know you are training at the right level. RPE is Rate of Perceived Exertion and is a 1 - 10 scale, details are below.

Today, you become a runner and in 12-weeks, a runner for life.

Ready to begin?

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you and

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and 5k event!

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
00:47:00 00:17:00
Run x3
01:21:00 00:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
00:47:00 00:17:00
01:21:00 00:30:00
Day Off
—— ——

Training Load By Week

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances & levels of athlete. Plans include email access to your coach & resources including demonstration videos & nutrition advice.
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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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