Couch to 5k

Andy Thompson Training

Endurance, Marathon
Coach
Andy Thompson

“Couch to 5K” is a thoughtfully structured 10-week, 3 day per week program designed to transition you from a sedentary lifestyle to confidently running a full 5K. Whether you're new to fitness or returning after time away, the program offers a gradual, sustainable approach that builds your capacity week by week. Each session alternates between running, walk/runs, and full body conditioning using light weights and bodyweight movements that allow your body to adapt while minimizing the risk of injury or burnout.

Beyond simply reaching the 5K finish line, this program helps you establish a consistent routine, improve muscular strength, enhance cardiovascular health, and boost overall stamina. You’ll notice increased energy levels, better mental clarity, and a stronger sense of discipline. By the end of the 10 weeks, not only will you be ready to complete a 5K, but you’ll also have built a solid foundation for a long-term, active lifestyle.

$75
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Improved Cardiovascular Health
Regular aerobic training strengthens your heart and lungs, helping to reduce blood pressure, improve circulation, and lower the risk of heart disease.
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Increased Energy and Stamina
As your endurance builds, everyday tasks become easier and your overall energy levels rise—leaving you feeling more capable and resilient.
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Weight Management and Fat Loss
The combination of walking, jogging, and running helps burn calories, support healthy weight loss, and improve metabolic function.
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Enhanced Mental Well-being
Regular exercise is proven to reduce stress, combat anxiety and depression, and elevate mood through the release of endorphins.
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Built-In Habit Formation and Discipline
Following a structured 10-week plan reinforces consistency, builds motivation, and creates a strong foundation for maintaining a long-term fitness routine.
Features
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Programming 3 days per week
3 days per week that is built for athletes of any level to increase running capacity, and prepare for a 5k without over training or burn out.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Ditch the PDFs. Track progress, log workouts, and crush goals—all in the TrainHeroic app. Simple, smart, and built to keep you moving.
Equipment
Required
Running shoes
Recommended
Dummbells // TRX // Gymnastics rings // treadmill // exercise bike
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Bird Dogs

1 x 10

A2

Big toe little toe

1 x 10

A3

Side plank clam shells

1 x 10

A4

Bench Adductor open close

1 x 10

A5

Reverse Lunge to high knee

1 x 10

B1

Walking quad pull

1 x 20

B2

Walking knee tuck

1 x 20

B3

Walking cradle stretch

1 x 20

B4

Walking Cradle skip

1 x 20

C1

High Knee march

1 x 20

C2

A-skips

1 x 40

C3

Butt-kicks Skiping

1 x 20

C4

Butt kicks (fast)

1 x 20

D

Side/side/skip

1 x 40

E

Inch worm pushup

1 x 10

F

Sprint/Run

1 x 8:00

G

Stretch routine #1

Monday
Week 1 Day 2
Tuesday
Week 1 Day 3

A

Full Body Warm up #2

B1

Hollow rocks

3 x 12

B2

Air squats

3 x 15

B3

db bent over row

3 x 18

C

DB Bulgarian split squat

D1

DB RDL

D2

One step box jump

@ 3

E

Stretch routine 1

Wednesday
Week 1 Day 4
Thursday
Week 1 Day 5

A1

Bird Dogs

1 x 10

A2

Big toe little toe

1 x 10

A3

Side plank clam shells

1 x 10

A4

Bench Adductor open close

1 x 10

A5

Reverse Lunge to high knee

1 x 10

B1

Walking quad pull

1 x 20

B2

Walking knee tuck

1 x 20

B3

Walking cradle stretch

1 x 20

B4

Walking Cradle skip

1 x 20

C1

High Knee march

1 x 20

C2

A-skips

1 x 40

C3

Butt-kicks Skiping

1 x 20

C4

Butt kicks (fast)

1 x 20

D

Side/side/skip

1 x 40

E

Inch worm pushup

1 x 10

F

Sprint/Run

1 x 9:00

G

Stretch routine #1

Friday
Week 1 Day 6
Saturday
Week 2 Day 0
Coach
More from Andy Thompson Training
coach-avatar Andy Thompson

Fitness professional since 2002. Owner of CrossFit Hollywood since 2008. 20+ years of continued training Certifications include: NSCA-CPT CF Level 4 NASM Cooper institute-CPT USAW IKSFA USA Gymnastics Safety certified With years of continuing education credentials and other certifications.

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Ready to take the first step?

Buy the Couch to 5K program today and in just 10 weeks, you’ll go from the couch to crossing your first finish line—stronger, fitter, and proud of what you’ve achieved. Your journey starts now. Let’s run.

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