Couch to 5K - 8 Week Plan (including strength sessions)
Couch to 5K - 8 Week Plan (including strength sessions)
Length
8 Weeks
Plan Description
This training plan is for brand new runners or anyone who is returning to running after a long break. It builds from no experience to running 5K.
Each week the plan includes three runs and two strength sessions to help you build strength in key areas and stay injury free. The strength sessions use bodyweight exercises that don't require any equipment and can be completed at home.
The plan uses RPE to measure intensity so you don't need to own a sports watch with a heart rate monitor.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:42:00 | 00:42:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
01:37:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 00:42:00 | |
|
|
—— | —— | |
|
|
01:37:00 | 01:00:00 |
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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$114.74 USD for the first year, billed yearly.