Couch to 5K
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 beginner 5K race program that goes off of run pace. We start out with a run/walk work out and move on to running. You can adjust your own pace and go as slow or as fast as you would like to!
Each week starts with a rest day to help the body recover and soak in the fitness that you are gaining.
Each week has a verity of different strength work outs. These vary from HIIT work outs, mobility, injury prevention, and strength training! These work outs will require exercise bands, light dumb bells or body weight.
This program includes 7 weeks of prep, 1 week taper, and race day!
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
x3
|
01:31:00 | 00:50:00 |
|
Strength
x2
|
01:09:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
|
X-Train
x1
|
00:39:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:31:00 | 00:50:00 | |
|
|
01:09:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:39:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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