Couch to 5k Training Plan - Written by Brian Barraza
Plan Length: 12 Weeks
This plan, written by Brian Barraza, is for individuals aspiring to complete a 5k. This plan will be structured for people with little to no experience running, who may not be able to run continuously.
The objective of this program is to slowly introduce athletes to running. The first week focuses on getting you out the door in the form of walks before progressing to walk/jogs. Over the next 10 weeks we lengthen the time on feet to get you familiar with the effort that a 5k requires. Finally, the last week culminates with a 5k effort.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Walk - Uptempo Walk
Walk at a pace that is quicker than a casual walk. You can go from your front door or go to a local park. If you’re feeling particularly inspired, you could go out to some trails in your community. Be present with your thoughts and really think about what you’re doing. One of the subtle luxuries of training is having an excuse to explore!
Planned: 15:00
Other - Welcome! Read Me!
This is your first day! Congratulations on becoming a part of a vibrant and caring community. Things are going to get challenging at times and that’s okay. It’s like that on all levels, from those just starting out to those that have been running for years. What you want to shoot for is consistency. This program is designed to give you some flexibility, but you want to make sure that you get the work in. On the days where you don’t feel motivated and you’d rather stay home, remember why you signed up for this program. There was something that sparked your interest. Whether its curiosity about running, competitive spirit, or the desire to push yourself out of your comfort zone, lean on that as a source of inspiration. Trust that as you progress, the little victories along the way will be more rewarding for the efforts you put in when it was hard.
Rest Day - Rest/Walk
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a casual walk.
Walk - Uptempo Walk
Walk at a pace that is quicker than a casual walk. Don’t forget to look around and enjoy the place you’re in. Vary up your training locations, there are so many beautiful trails and parks in populated areas, make use of them!
Planned: 20:00
Rest Day - Rest/Walk
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a casual walk.
Rest Day - Rest/Walk
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a casual walk.
Walk - Uptempo Walk
Walk at a pace that is quicker than a casual walk. Don’t forget to look around and enjoy the place you’re in. Vary up your training locations, there are so many beautiful trails and parks in populated areas, make use of them!
Planned: 30:00
Rest Day - Rest/Walk
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a casual walk.
Other 5K & 10K Road/Track Plans
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