Couch to 5k Training Plan - Written by Brian Barraza

Plan Length: 8 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 consistent running. The first week focuses on getting you out the door in the form of walks before progressing to walk/jogs. Over the next 6 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.

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

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.

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

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.


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Other 5K & 10K Road/Track Plans

Plan Name # Weeks  
10K Road/Track Race - 30:00 - Written by Reed Fischer 8 weeks Preview
10K Road/Track Race - 35:00-40:00 - Written by Joan Hunter 4 weeks Preview
10K Road/Track Race - 40:00 - Written by Christine Thorn 8 weeks Preview
10K Road/Track Race - Sub 31:00 - Written by Brogan Austin 12 weeks Preview
10k Road/Track Race - Sub 35:00 - Written by Connor Winter 8 weeks Preview
10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua 8 weeks Preview
10k Road/Track race- Sub 40:00 - Written by Jamaine Coleman 12 weeks Preview
5K Road/Track Plan - 30:00 - Written by Aaron Templeton 8 weeks Preview
5K Road/Track Race - 17:00-18:00 - Written by Jeff Thies 12 weeks Preview
5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton 12 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Jordan Gusman 8 weeks Preview
5K Road/Track Race - 16:00-17:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter 8 weeks Preview
5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies 12 weeks Preview
5K Road/Track Race - 20:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - 25 min - Written by Cameron Griffith 8 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 4 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 25:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 25:00-30:00 - Written by Joan Hunter 4 weeks Preview
5k Road/Track Race - 35:00 - Written by Sydney Gidabuday 12 weeks Preview
5k Road/Track Race - 40:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - Sub 35:00 - Written by Brian Barraza 8 weeks Preview
5k Road/Track Race -17:00-18:00 by Jamaine Coleman 8 weeks Preview
5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 12 weeks Preview
Couch to 5K Training Plan - Written by Cameron Griffith 4 weeks Preview

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