Everathlete

Coach
EverAthlete

Welcome to your Couch to 5KM training program! Over the next 12 weeks we have everything planned for you. You won't have to think or plan, just show up and complete your training! Every week you will have 3 different training days: walk/run, cross-training, and active recovery. Get ready to take that first step and don't look back!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm-up

A

5min brisk walk

Run Training

B

5 ROUNDS: Run 0:30 Walk 1:30

Monday
Week 1 Day 2

Warm-up

A

Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks

B1

Side-lying clam shells

3 x 10

B2

Side-lying hip abductions

3 x 10

B3

Kneeling side plank

3 x 20

B4

Front plank

3 x 20

C1

Air squat

3 x 5

C2

Push up

3 x 5

C3

Goodmornings

3 x 10

Tuesday
Week 1 Day 3

Active Recovery A

A

5min brisk walk Stretching: hold 20-30s (per side), 2 rounds 1. Calf stretch using wall 2. Standing quad stretch 3. Kneeling hip flexor stretch 4. Kneeling hamstring stretch 5. Pigeon stretch 6. Cat to Cow 5min brisk walk

Wednesday
Week 1 Day 4

Warm-up

A

5min brisk walk

Run Training

B

5 ROUNDS: Run 0:30 Walk 1:30

Thursday
Week 1 Day 5

Warm-up

A

Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks

B1

Airplane hold

3 x 25

B2

Bird dog hold

3 x 20

B3

Pulsing bridge

3 x 10

C1

Reverse lunge

3 x 6

C2

Banded rows

3 x 10

C3

Up down

3 x 8

Friday
Week 1 Day 6

Warm-up

A

5min brisk walk

Run Training

B

5 ROUNDS: Run 0:30 Walk 1:30

Saturday
Week 2 Day 0

Active Recovery B

A

5min brisk walk Foam Rolling: 1min per area, per side 1. Plantar fascia with ball 2. Calf muscle group 3. Quads 4. Hamstrings 5. Glutes 6. Mid back 5min brisk walk

Couch to 5k