Couch to 5k in 12 weeks
Couch to 5k in 12 weeks
Length
12 Weeks
Plan Description
Ready to run your first 5k? Previously only ran when chased? This plan is for you!
This training plan covers 12 weeks that will have you ready to finish your first 5k. The plan consists of 4 blocks of 2 building weeks, and a recovery week. The weekly schedule has 3 "running days" and 1 "walking day" per week. All of the sessions have running and walking; the running sessions have a heavier running focus and the walking sessions have a heavier walking focus. The combination of running and walking is to help transition you into becoming a runner - preventing injury and gradually building your cardiovascular fitness.
It is helpful to have some kind of gps watch - a garmin is not necessary, an apple watch would work just fine! You can also download an app on your phone (like Strava) for free. Garmin, apple watch, and strava all interface with Training Peaks so you can record your workouts and track your progress here!
If you ever have questions about the plan, please feel free to reach out to me! I am very passionate about getting people into endurance training and taking control of their health! Running has been the best gift I have ever given myself, and I hope to help you give yourself that gift also!
I also offer customized training plans updated on a weekly basis so if you decide you want something more specific that is always available!
Happy training!!
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x3
|
—— | —— |
|
Run
x3
|
01:53:00 | 00:55:00 |
|
Walk
x1
|
00:36:00 | 00:45:00 |
|
Custom
x1
|
00:11:00 | 00:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
01:53:00 | 00:55:00 | |
|
|
00:36:00 | 00:45:00 | |
|
|
00:11:00 | 00:10:00 |
Training Load By Week
- 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.
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$107.99 USD for the first year, billed yearly.