Training for your first 5k?

I designed a free couch to 5k running program for beginners looking to run their first 5k race (3.3 miles). The plan is 4 weeks long and you can do it absolutely free.


Who am I? Not a pro runner.

But I started running not too long ago— 8 months ago to be exact, and I was in your shoes. I never liked running and I never played sports for endurance. In swimming, I always swam the 100m freestyle; in basketball, all I always sprinted down the court. Running for distance was never my element. You can read my full story here.


Prefer running without technology?

I get it, you’re not a tech gizmo person who prefers going out and just running. I’ll layout the workouts for you in this blog so you can get by without using an app of any kind. Also check out a simple stretch you can do for your calves and hamstrings before and after your runs.

Couch to 5K Program Outline

  • 4 Weeks
  • Ideal for Beginners
  • Goal: Run a 5K by end of program

Weeks 1 & 2

2 runs per week

Run Walk Run for 20 minutes. Run for 1 Minute, Walk for 1 Minute. Do this 10x. Build confidence running your first mile consistently. Learn basic stretches and understand proper running technique for distance training.

Weeks 3 & 4

2 runs + 1 strength workout per week

Run 2 miles on Day 1, and an easy 30 minute continuous run on Day 2.
Day 3’s strength workout is in the app screenshot below. We will build up to running 3.3 miles; 2 running workouts, 1 strength workout. After the program, rest for 3 days and crush your first 5k!


If you are someone who enjoys being active and improving in your sport every week, follow our community via Instagram @onsuperfit! Or, check out my top 5 recommendations for best workout apps by category.

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Posted by:Leo

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