The "Couch to 5k" training plan is a 9-week program designed to take beginners from a sedentary lifestyle to running a 5k. This program gradually increases the duration of jogging and reduces the duration of recovery periods, allowing the body to adapt to the new demands placed upon it.

This training plan is best suited for beginners who have little or no running experience and want to improve their fitness level and cardiovascular health. The plan requires minimal equipment, and all that is needed is a comfortable pair of running shoes and suitable clothing.

Throughout the program, the athlete can expect to receive guidance on technique, motivation, and recovery. The program is designed to be challenging yet achievable, and as such, the athlete can expect to see steady progress throughout the 9 weeks.

Upon completion of the program, the athlete should be able to run a 5k and have developed a newfound appreciation for running and fitness. We encourage athletes to share their finisher picture on our social media pages as a way to celebrate their achievement and inspire others to take up running(@triendurancepro / #triendurancepro).

Testimonials from previous participants have praised the program for its effectiveness, structure, and supportive community. Many have reported significant improvements in their health, fitness, and overall quality of life.

We hope this training plan will help you achieve your running goals and inspire you to continue on your fitness journey.