Couch to 5K
Couch to 5K
Author
Fran Blackett
Length
9 Weeks
Plan Description
This 9 week plan is suitable for anyone who is looking to begin their running journey from the very beginning. It will take you from zero running fitness to being able to run for 30 mins continuously.
I deliver this course in person to groups so have experience in building up the running gradually to ensure the body has time to adapt to running.
Start learning how to Run Like a Haggis with this beginner running plan.
Within the training plan you will see that your effort levels are determined using RPE (relative perceived effort). our rate of perceived exertion (RPE) refers to how hard you think you're pushing yourself during exercise. It's subjective, which means that you decide how hard you feel you're working during physical activity. See below for the effort levels:
RPE 0 - at rest
RPE 1 - very light effort
RPE 2 - 3 - light effort
RPE 4 - 5 - moderate effort
RPE 6 - 7- high intensity, vigorous exercise
RPE 8 - 9 - very intense
RPE 10 - maximum effort
Good luck and enjoy the start of your running journey.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:37:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:37:00 | 00:40:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
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- 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.