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

Suggested Routine:
Time: 00:15:00

Join this Workout A Pro account is required to join this plan.
Automatic workout reminders
Customizable workout scheduling
Detailed workout guidance
A Pro account is required to join
this training plan.

At a Glance

_August 2015_
You may customize your schedule after you choose to join this training plan.

Latest Users on this Workout



from United States






from United States

Discuss this Training Plan Subscribe to Get Off the Couch! Beginner 5K Plan

AngryGeologist AngryGeologist

posted Friday, March 19, 2010

I Lost 10 Lbs! I Lost 5 Lbs!

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 klindsey22

posted Monday, June 7, 2010

This workout has been a perfect way for me to slowly ramp my running back up.

doublersides 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 barnesalex

posted Monday, October 25, 2010

Vanquisher Top Dog I Lost 20 Lbs! I Lost 10 Lbs! I Burned 5,000 Calories! I Lost 5 Lbs!

How is everybody doing so far with this plan?

weaver1308 weaver1308

posted Sunday, March 6, 2011

I Lost 5 Lbs!

Just started today!

mghollingsworth 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 whitejamesbr0wn

posted Wednesday, May 4, 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 lesal6410

posted Tuesday, October 4, 2011

I’m starting today but I’m going to add cross-training (swimming and biking) to it.

doggieboyparis doggieboyparis

posted Saturday, October 22, 2011

I Ran 100 Miles! I Lost 5 Lbs! I Burned 50K Calories! I Lost 5 Lbs! I Burned 5,000 Calories! I Ran 100 Miles!

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.

oubadabie oubadabie

posted Friday, March 16, 2012

I Lost 20 Lbs! I Lost 10 Lbs! I Burned 5,000 Calories! I Lost 5 Lbs!

I’m a new member and have been impressed with the site.

Though I have to admit I’ve avoided signing up for any of the workout’s for the same reason others have discussed. I really don’t want to have to look at this site every day to figure out what I need to do during the week, you can print your workout for the day but there are no options for weekly or monthly printouts.

I also find the Calender integration a nice idea but again not listing what you actually have to do makes it kind of redundant, you still have to come back to the site to see what has to be done. Essentially you have to check each days workout and then manually add them to your calendar – when the point of the site is too make tracking easier.

Nice idea just not well implemented.

Join to Post a Message