Active4Life Couch to 5k - 8 Weeks (Beginner/Novice)

Average Weekly Training Hours 01:00
Training Load By Week
Average Weekly Training Hours 01:00
Training Load By Week

Target Athlete: Beginner Target Race: Any 5k event This is a training plan for first timers to running and those who have been sedentary for a very long time and need to get off the couch and back into shape. The programme starts with 3 weeks of just walking to get you moving, progresses to run/walking and finishes off with your goal which is a 5k run. The programme includes a number of long walks to build your endurance without putting too much strain on your body. After getting one 5k under your belt, you can start making new goals based on time and pick a different training plan to help you reach your goal. You can also find me at "active4life.co.za". I will be more than happy to create an individualised training plan that fits your weekly schedule and prepares you for all the races you are hoping to participate in.

Sample Day 1
0:15:00
Gentle Walk

Today is just about getting moving. Try walk somewhere nice and celebrate the start of your running journey!

Sample Day 4
0:15:00
Gentle Walk

Easy walk. You should be breathing comfortably and able to chat.

Sample Day 6
0:15:00
Gentle Walk

Easy walk. You should be breathing comfortably and able to chat.

Sample Day 8
0:19:59
Gentle to Brisk Walk

This week we are starting to pick up the effort a little. Walk at a pace where you are putting in some effort, but you should still be able to talk

Sample Day 11
0:15:00
Gentle to Brisk Walk

Sample Day 13
0:25:00
Gentle to Brisk Walk

Sample Day 15
0:25:00
Brisk Walk

This week we are picking up the walking pace again in preparation for starting to jog. Walk at a good hard effort that leaves you feeling tired, but not completed exhausted at the end (you should feel you could walk another 5 minutes if you had to)

Kathleen Shuttleworth
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Active4Life

With over 12 years of coaching experience and 30 years competitive athletic experience, Coach Kathleen offers customised training programs designed to suit each runner's individual needs. Whether you are a beginner, seasoned veteran, weekend warrior or racing snake.

Coach Kathleen is a well known specialist in developing young endurance athletes . Age specific junior squad training is offered all year round in the southern suburbs of Cape Town, South Africa.