Evil Elf Racing and the Endurance Lab bring you a couch-to-5K style plan designed for those new to running. The plan initially focuses on time rather than distance and includes periods of walking to enhance adaptation. The plan can be done in conjunction with additional cycling, swimming, or other strength activities.

This plan is designed for the new runner or the person looking to complete their first 5K event. The focus of the plan is to build your body up from little to no running to completing the event by either running the whole way or using the run/walk method. While the event itself may be challenging, this plan will allow you to complete it without feeling physically spent at the end.