This is a training plan created by Endurance Strong is designed to prepare an absolute Beginner runner, coming right "Off the Couch", for a 5K Race. On Non-Recovery Weeks this plan ranges from 1.25-2.5hrs/wk and 39-185TSS/wk and a longest run of 45min (don't worry its not till Week 11 with plenty of preparation for it). No experience is necessary for this training plan. Weeks 1-4 of this plan are walk / run intervals getting you used to running and being on your feet for longer periods of time. The running intervals slowly get longer and the walking intervals shorter. Weeks 5-12 of this plan slowly bring up the length of sustained running as well as introducing you to track workouts and other shorter runs at slightly faster paces.

This plan includes a 2-day per week Strength Training program along with guidance on how to adjust endurance workouts if needed. The Strength Training program is broken up into three 4wk training blocks with different focuses and some different exercises to keep your progress and motivation high. The program is designed to compliment your endurance training by improving your performance as well as reducing your injury risk. Included with this program is a 70+ page manual which includes instructions, pictures and a link to video demonstrations of every exercise, workout sheets to track your progress, and routines for foam rolling, a dynamic warm-up, stretching, and Yoga. You will need some common exercise equipment that should be available at most gyms or you may have at home including: Squat Rack, Barbell with weights, dumbbells, weight bench, cable column or resistance bands, exercise ball, box suitable for jumping/stepping on, low step (or bottom stair), foam balance pad, super-band, and mini-band.

The later weeks of this plan generally follows the sequence of:

- Monday - Off
- Tuesday – Track Intervals
- Wednesday - Shorter Endurance
- Thursday – Steady or Tempo Run
- Friday - Off
- Saturday – Moderate Endurance and/or Race Specific Workouts
- Sunday – Long Run

*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com