Exercise Couch to Running a 5k Training Plan


If your new year’s resolutions include running a 5k then this training plan is perfect for you!  I designed this 10-week couch to a 5k training plan for beginners and those brand new to running. Running is my favorite way to explore new trails and cities.

You’ll need is a good pair of running (or walking shoes) to get started. I recommend getting fitted at a running store and spending the money on a quality pair of shoes as you’ll be spending a lot of time in them. The wrong pair or size of shoes can quickly lead to injury, blisters or lost toenails.

You’ll also want a pair of well-fitting pants, shorts, or leggings, a good sports bra and an accountability buddy. Get the whole family involved, grab a friend, or make better use of those walks with your furry friend. My little dachshund Sofia absolutely loves running with me, although I usually take her on slower/shorter runs #shortlegproblems.


I recommend you start slow, and while it may be tempting to add more to this plan, going to hard to soon can lead to injury. This can be done indoors on a treadmill or outside. If you’re running indoors I recommend setting the incline to 1% and try to get a few runs outside prior to race day. If you cannot run or jog, power walk with a purpose.


Download the PDF here: Fall into FIT 5k Training Plan

If you’re a more experienced runner and looking to PR at your next race, I can personalize a plan just for you for less than the cost of a new running tank.

In health,

Disclaimer: You should be able to walk 10 minutes without stopping before starting this plan. Consult a health professional before starting this or any exercise plan. This is provided for guidance only and is not intended to cure or treat any diseases or illness. Listen to your body and use common sense, if something doesn’t feel right, stop. If you feel dizzy, lightheaded, have chest pains or feel ill stop exercising immediately and seek medical help.  

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