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Cairns 50 - Couch to 5k

Author

Joshua Duff

All plans by this Coach

Length

10 Weeks

Plan Description

This Couch to 5K plan is a 10 week program that is designed for those who have been generally sedentary and are looking to get moving again.

The program includes walking, easy aerobic running and strength and conditioning to build the aerobic conditioning and strength needed to complete the 5k distance. It is designed with those who have not moved for significant amounts of time in mind as it builds slowly over the 10 weeks with short run intervals and significant amounts of walking.

Most weeks include 4 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
00:43:00 00:35:00
Run x4
02:16:00 01:00:00
Walk x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
00:43:00 00:35:00
Run
02:16:00 01:00:00
Walk
—— ——

Training Load By Week


Joshua Duff

Smurf & Smurfette Endurance and Recovery

Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting www.smurfandsmurfette.com.au or by listening to our podcast at smurfandsmurfette.buzzsprout.com


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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