Couch to 5K Training Plan - Written by Cameron Griffith
Plan Length: 4 Weeks
This is a training plan written for people who have not much much before but want to run a 5K in 4 weeks time. It is a simple plan that aims at increasing aerobic fitness over a 4 week period so that you can run a 5K (hopefully) without stopping.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - 5 x 2 min running with 1 min walk rest
Run for 2 minutes straight and then take 1 minute to catch your breath. Do this 5 times. Make sure you keep walking when you are taking your break from running. This will keep your heart rate up a little bit and help blood flow in your legs and make you feel better later.
it is important not to go too fast the first couple reps, especially the first one.
Planned: 15:00
Cross Training - Optional cross-training day
Any other kind of aerobic training you can do between workouts will really help. Going for a bike ride is best, but even just going for a walk is great too. It helps you recover by increasing blood flow to your legs. A swim can also be great too if the weather permits.
Run - 6 x 2 min running with 1 min walk rest
Run for 2 minutes straight and then take 1 minute to catch your breath. Do this 6 times. Make sure you keep walking when you are taking your break from running.
Again, make sure you pace yourself for the first couple reps.
Planned: 17:00
Cross Training - Optional cross-training day
Any other kind of aerobic training you can do between workouts will really help. Going for a bike ride is best, but even just going for a walk is great too. It helps you recover by increasing blood flow to your legs. A swim can also be great too if the weather permits.
Other 5K & 10K Road/Track Plans
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