Welcome to Your 8-Week Couch to 5K Journey!

Firstly, congratulations on taking your first step towards a stronger, healthier you! Committing to this plan means you've already started your running journey, and that's something to be proud of. Whether you’re completely new to running or returning after a break, this training plan has been carefully designed to guide you at a manageable, motivating pace.

Over the next eight weeks, you’ll complete three sessions per week, with the flexibility to choose which days suit your schedule best. Each session is structured with a warm-up, main session, and cooldown - please complete all three parts to support your progress and recovery.

We'll begin with a blend of walking and running, gradually shifting the balance toward more running and less walking. By the end of the eight weeks, if you've followed the plan consistently, you’ll be able to run a full 5K - no matter where you're starting from today.

After each session, take a moment to reflect and rate your effort out of 10 - this will help you track how your fitness and confidence are growing week by week.

Remember, you’re not doing this alone. If you have any questions, concerns, or just want to check in, I’m here to support you every step of the way. Reach out anytime at emily@pantherapt.com.

Let’s lace up, stay consistent, and enjoy the journey - you’ve got this!