From Couch to 5K / De Cero a 5K - Pace/Ritmo
From Couch to 5K / De Cero a 5K - Pace/Ritmo
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to transform your life—one step at a time?
This 12-week plan is made for total beginners who want to run their first 5K. No experience? No problem. With a gradual, motivating structure that mixes walking and jogging, you’ll build endurance, confidence, and a lasting habit. All you need is commitment, a watch, and the will to start. Let’s make that 5K finish line your first big win!
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¿Listo para transformar tu vida—paso a paso?
Este plan de 12 semanas está diseñado para personas que nunca han corrido y quieren lograr su primer 5K. ¿Sin experiencia? ¡No importa! Con una estructura gradual y motivadora que combina caminatas y trotes suaves, irás desarrollando resistencia, confianza y un hábito saludable. Solo necesitas compromiso, un reloj y las ganas de empezar. ¡Vamos por esa meta de 5K!
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
x5
|
02:11:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:11:00 | 00:40:00 |
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?
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.