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1-10 Week Couch to 5K Training Plan C25K 2023

Browse More Plans

1-10 Week Couch to 5K Training Plan C25K 2023


Coach JC - Biomechanics Specialist

All plans by this Coach


10 Weeks

Plan Description

10 Week Couch to 5K Training Plan C25K 2023

Are You Ready?

This plan is designed for completely new runners. It covers different training zones but all sessions are structured on RPE so you don't have to worry about tests and heart rate whilst you build yourself up to becoming a regular runner.

What Will You Achieve?

This plan lasts for 10 weeks and the aim is to get your physically and mentally ready to complete a solid 5km at the end of the plan.

Free Training Peaks Account

By registering for this fantastic plan, not only will you receive an incredible training schedule with structured workouts, but you'll also receive a complimentary Training Peaks Basic Account upon signing up. This account will enable you to have your weekly sessions organised and synced with your calendar, ensuring that you never overlook a session. This plan revolves around sessions structured with efforts focused on Heart Rate.

Meet Your Coach: Jen Coppock

I am a run coach, triathlon coach and Biomechanics Coach. I specialise in injury prevention and rehab, because let's face it, injuries suck! My day to day is spent helping and supporting people who love sport and are either looking to complete their dream challenge, smash their times, or return from injury.

My focus is to build you up to being the best version of yourself and rise up on race day to achieve your goals. Each plan has been designed with a clear goal in mind, and structured to get you to the start line in optimal form! I'm only an email away if you need support 👍

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:37:00 00:38:00
Workouts Per Week Weekly Average Longest Workout
01:37:00 00:38:00

Training Load By Week

This plan works best with the following fitness devices:

Jen Coppock

Running & Triathlon Biomechanics Coach

My drive is to see others succeed, my inspiration is seeing YOU achieve YOUR goal. I like to work out what makes an athlete "tick", feed and fuel your determination so you achieve your goals and enjoy the journey along the way.
I am a Level 4 Biomechanics Coach and specialise in helping my athletes move well and stay injury free. My plans include movement based work to help improve joint function and enhance performance.

  • 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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