Couch to 5km Training Program
Couch to 5km Training Program
Length
8 Weeks
Plan Description
Couch to 5K Training Program
Overview
The Couch to 5K program is designed for beginners who want to start running and build up to completing a 5-kilometer (3.1 miles) run. This program gradually increases your running stamina and fitness over the course of 8 weeks, mixing walking and running intervals. The goal is to ease you into running with manageable progressions, ensuring you build fitness while minimizing the risk of injury.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
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
|
01:04:00 | 00:30:00 |
Walk
x2
|
01:52:00 | 01:30:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:04:00 | 00:30:00 | |
|
01:52:00 | 01:30:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.