8 Week Up and Running Training Plan

Are You Ready?

This plan is designed for anyone who wants to start running safely and confidently — whether you're completely new, coming back after a break, or have “failed” Couch to 5K before due to injury, confidence, or time pressures. Every session is structured by RPE (Rate of Perceived Exertion), so you can follow it easily without fitness tests or worrying about heart rate zones. Walking is built into the plan from day one — not as failure, but as a smart strategy to help you build fitness and resilience.

What Will You Achieve?

Over 8 weeks, you’ll progress from short run/walk intervals to longer “Steady Back” runs, learning to link your running together at your own pace. By the end of the plan, you’ll be physically and mentally ready to complete a 5K — whether that’s non-stop, or with short walk breaks to keep you moving with confidence. Graduation can even be at a local parkrun if you’d like the buzz of a community run to celebrate your achievement.

Free TrainingPeaks Account

When you register for this plan, you’ll not only receive a structured 8-week schedule, but also a complimentary TrainingPeaks Basic Account. Your sessions will sync with your calendar and even to your smartwatch, so you’ll know exactly what to do each day with no guesswork.

Meet Your Coach: Jen Coppock

I’m Jen — a run coach, triathlon coach, and Biomechanics Coach. My focus is on making running safe, enjoyable, and sustainable, especially for people who worry about injury or confidence. I spend my days helping people return to running, build towards big goals, or simply find joy in moving again.

The Up and Running plan has been designed to take the pressure off, help you find your flow, and prove to you that you are a runner. And if you need support along the way, I’m only an email away 👍