5K-10K Training Plan - Beginner 

From Couch to 5K/10K: A Beginner’s Guide to Running Success

Transform your fitness journey with the Couch to 5K-10K Training Plan, designed for beginners who are ready to go from no running experience to confidently finishing a 5K or 10K. This step-by-step plan provides a gradual, structured progression, ensuring a smooth and successful transition from the couch to running your first race. Delivered via TrainingPeaks, this program adapts to your fitness level and goals.

Key Features:

• No TrainingPeaks Membership Required: Access your plan through the TrainingPeaks platform without needing a premium membership. Everything you need is included in the base package.

• Tailored for Beginners: The plan is crafted specifically for those new to running, gradually building endurance and strength, ensuring a safe and enjoyable journey to your 5K or 10K goal.

• Personalized Workouts: Each workout is automatically adjusted to your Heart Rate, Power, and Training Speed Zones, allowing you to train at the right intensity for your body. The plan evolves as you progress, ensuring you’re always working toward your best results.

• Device Compatibility: Sync all your workouts with devices like Garmin, Zwift, and TrainerRoad for real-time tracking and data-based improvements, making it easier to follow the program step by step.

• Gradual Progression: Over the weeks, the plan gradually increases the duration and intensity of your runs, helping you build your endurance without risking injury or burnout.

• Walk-Run Intervals: Early sessions include walk-run intervals, allowing beginners to build running stamina at a comfortable pace before transitioning to longer, sustained runs.

• Flexibility for Busy Schedules: Designed to fit into a busy lifestyle, this plan is flexible enough to accommodate personal schedules and adjustments, making it ideal for beginners with limited time.

• Cross-Training & Recovery: In addition to running, the plan includes suggestions for cross-training activities and rest days to promote overall fitness and prevent overtraining.

• Supportive Coaching: You’ll receive detailed workout instructions and guidance through TrainingPeaks, keeping you motivated and on track toward your goals.

Who Is This Plan For?

• New Runners: If you’ve never run before or have little experience, this plan will guide you through the process of building endurance and fitness.

• 5K Runners Ready for More: If you’ve already conquered the 5K and are ready to progress to a 10K, this plan helps you safely and effectively make that leap.

• Busy Individuals: If you’re short on time but want to incorporate regular running into your life, this plan is flexible and designed for your needs.

This Couch to 5K-10K Training Plan will help you transform from a non-runner to a confident finisher in just a few weeks, all with personalized, flexible guidance.