Get Off the Couch! Beginner 5K Plan
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.
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/jogging, whether competitively or for recreation, is one of the most popular cardiovascular ...
this training plan.