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Couch To 5k - 4 Week Plan

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Couch To 5k - 4 Week Plan


Marathon Handbook

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4 (4)


4 Weeks

Plan Description

Our Couch to 5k 4 Week Training Plan is our classic training plan for active people looking to run a 5k without stopping in one month.

This plan is designed specifically for active people: maybe you used to run, have run 5ks before, do other sports or activities, or spend a lot of time on your feet - and feel you can jump in and progress quickly.

The long runs should be done at a very slow and comfortable pace – your goal is to try and run for the whole time – although if you must, walking breaks are OK.

Start off every workout with 5 minutes of brisk walking and preferably some dynamic stretching

Don’t worry AT ALL about your running speed. Even if you’re just shuffling forward, the important thing is to keep going for the assigned time interval – just keep going!

If you’re feeling burned out or feeling aches and pains, take a day off – and if you want to, repeat a week instead of cranking up the intensity.

Try to get in 3 short cross-training sessions per week: ideally weightlifting for runners, yoga, or some form of strength/mobility work!

Check out for more info and tips for your 5k journey!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:22:00 00:45:00
Day Off x2
—— ——
X-Train x1
00:45:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:22:00 00:45:00
Day Off
—— ——
00:45:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Marathon Handbook

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!

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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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