Get Off the Couch! Beginner 5K Plan

Summary: 5 Days a Week
6-weeks to get in shape for a 5K.

Description: This plan is designed to train the beginning runner to complete a 5K.

Join this Workout A Pro account is required to join this plan.

Workout Details

Complete your first 5K with ease by following this training plan.

So you're wanting to run a 5K? Good for you! This plan is just what you need to go from doing little-to-no running to completing an entire 5K - in just 6 weeks.

This plan has 4 phases, and each phase will take you a little closer to your goal of running 5 km. Each week you will do a timed run, a medium-distance run, and then a long-distance run. These workouts are structured to build your endurance and train your body to run for longer and longer periods of time.

Make sure to drink plenty of water while doing this plan, on both workout and rest days.

It is recommended that you are able to jog, or at least half-run half-walk, 1 mile before starting this plan.

Sample Workout from this Training Plan

Timed Run - Phase 1

In this workout, the goal is to accustom your body to running for an extended period of time. Attempt to run the entire time, but if you become too tired then slow to a brisk walk. The goal is to not stop moving!

Running

Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular ...

Suggested Routine:
Time: 00:15:00

At a Glance

_February 2012_

			1	2	3	4
5	6	7	8	9	10	11
12	13	14	15	16	17	18
19	20	21	22	23	24	25
26	27	28	29

You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout

Discuss this Training Plan
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AngryGeologist posted Friday, March 19, 2010	I started this March 20- turns out my math was a little off, and I overdid the first workout… ooops. Still, I’m really looking forward to finishing the program, and I’m really pleased with this feature so far!

klindsey22 posted Tuesday, June 8, 2010	This workout has been a perfect way for me to slowly ramp my running back up.

doublersides posted Wednesday, June 9, 2010	Looking forward to doing this. The only thing that would make my life easier is if it automatically could record my runs from my Nike+ account.

barnesalex posted Monday, October 25, 2010	How is everybody doing so far with this plan?

weaver1308 posted Sunday, March 6, 2011	Just started today!

mghollingsworth posted Thursday, March 24, 2011	I must be missing something. I don’t see where it tells me how far or how long to run. It just says Phase 1. How do I know the goal for this phase.

whitejamesbr0wn posted Thursday, May 5, 2011	I agree with mghollingsworth. I thought this was a great idea and I’ve been doing it for 3 weeks now. But it’s weirdly difficult to find out how far or how long to run. It will tell me one day, but other times it’ll just say it’s a “timed run” or a “distance run” and not give an actual goal. It only gives me what I ran the last time. This is truly annoying… and stupid.

lesal6410 posted Tuesday, October 4	I’m starting today but I’m going to add cross-training (swimming and biking) to it.

doggieboyparis posted Sunday, October 23	Finished this program yesterday and am very please with the progress! Starting the 10k program today… very easy to follow, even with a heavy travel schedule. Went from zero activity to being able to run over 35 minutes per session.