8-weeks Couch to 5km Running Plan + Strength Training
8-weeks Couch to 5km Running Plan + Strength Training
Length
8 Weeks
Plan Description
Welcome to Your 8-Week Couch to 5K + Strength Training Plan!
Congratulations on taking the first step toward a healthier, more active you! Whether you’re starting from scratch or getting back into a routine, this 8-week plan is designed just for beginners. With a mix of walking, jogging, and strength training, you’ll build endurance, improve fitness, and feel stronger each week—no previous running experience needed.
This plan combines the popular Couch to 5K method (gradually increasing your running intervals) with a once-a-week beginner strength training session to help support your joints, improve posture, and reduce the risk of injury. The goal? To get you confidently across the finish line of your first 5K—and feel great doing it.
Each week, you'll follow a simple schedule of 3 run/walk sessions, 1 strength session, and rest or active recovery days to allow your body to adapt and recover. It’s all about progress—not perfection.
Get ready to move, sweat a little, and surprise yourself with what you can accomplish in just 8 weeks. Let’s do this!
If you have any questions about the plan, please feel free to email me at:
outtherecoaching@gmail.com
Coach Karla Smit
Email: outtherecoaching@gmail.com
Website: www.outtherecoaching.com
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
x4
|
01:52:00 | 00:38:00 |
|
strength
x1
|
00:15:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:52:00 | 00:38:00 | |
|
|
00:15:00 | 00:15:00 |
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.