5k Couch To Finish Training Plan

Training Load By Week
Training Load By Week

This training plan will help you cross the finish line strong, injury-free, and not feeling like you’re about to vomit. Before starting this routine, you should be able to run continuously for 20-25 minutes.

Sample Day 1
1.5mi

Run 1.5 miles at an easy pace

Sample Day 2
2mi

Run 2 miles with hills

Sample Day 4
2mi

Run 2 miles as (60seconds at Target Race Pace + 3 minutes at an easy pace)

Sample Day 6
2.5mi

Run 2.5 miles at an easy pace

Sample Day 8
1.5mi

Run 1.5 miles at an easy pace

Sample Day 9
2mi

Run 2 miles with hills

Sample Day 11
2mi

Run 2 miles as (60seconds at Target Race Pace + 3 minutes at an easy pace)

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.