Couch to 1km Running Program

Virtus Human Performance

Endurance, General Fitness
Coaches
Mitch Rowe and Lachlan Wallace

Welcome to the Couch to 1km Running Program.

The Couch to 1km running program is a jog/walk interval program with walking recoveries. It presumes that you are not currently running and haven't been doing so recently.

There is a lot of information (and programs) about how to run your first five kilometres but often the first kilometre is the hardest to overcome.The success of running greater distances often depends more on being able to get started safely and efficiently up to a kilometre, rather than continuing up to five kilometres.

What's different about this program is where it starts.

As previously mentioned, this program expects that you aren't currently running. Many training programs are designed on basis of you being able to run a minimum of one kilometre - the maximum aerobic speed test (MAS), the YoYo endurance tests, the Shuttle Run tests and many more.

Where does someone start if they don't fit into that criteria of being able to run one kilometre?

Right here is where they start.

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The Place to Start
Many of the currently available running programs are designed around tests that require a minimum of 1 km running tolerance – the maximum aerobic speed test (MAS), the YoYo endurance tests, the Shuttle Run tests, and others. But where does someone start when they don’t fit that criteria of being able to run 1km? Right here is where they start.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3-speed interval running training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Phone with GPS Tracking
Recommended
Sports Watch
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Sample Week
Week 1 of 7-week program
Sunday
Couch to 1km Running Program Entry Test #1

Conditioning

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Running Programs - Entry Test #1

First things first! Head out and run as far as you can without stopping or pain. It doesn't matter if it's 200m or 1200m, it gives us a place to start and some baseline data to work off. Chuck the time in the session comments at the very end. To track your distance and time, if you have a smartwatch, most of these have this feature so you can use that. If you don't, Nike Run Club or Strava are good apps that do all of that as well. Have fun!

Tuesday
Couch to 1km Running Program (S1 W1)

Conditioning

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Couch to 1km (S1 W1)

6 Sets: 15s Jog 15s Walk 3mins Walk Repeat x3 Rounds So you'll jog for 15secs (~40% Effort), walk for 15secs and repeat x6 sets. You'll walk for 3mins in between each round. Do 3 Rounds. Im summary: 6x15/15, 3min Walk, 6x15/15, 3min Walk, 6x15/15, 3min Walk. = 18 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.

Friday
Couch to 1km Running Program (S2 W1)

Conditioning

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Couch to 1km (S2 W1)

8 Sets: 15s Jog 15s Walk 3mins Walk Repeat x3 Rounds So you'll jog for 15secs (~40% Effort), walk for 15secs and repeat x8 sets. You'll walk for 3mins in between each round. Do 3 Rounds. Im summary: 8x15/15, 3min Walk, 8x15/15, 3min Walk, 8x15/15, 3min Walk. = 21 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.

Coaches
coach-avatar Mitch Rowe

Mitch is the Head Coach at Virtus Performance and the creator of the running programs. He has worked with a wide range of people including weekend warriors, aspiring youth and semi-professional athletes, as well as professional athletes. Mitch has a strong desire to learn and grow so he can share his experience with his clients and athletes in order to take you to where you want to be.

coach-avatar Lachlan Wallace

Lachie is the Founder of Virtus. A holistic performance centre with the mission of embodying excellence in everything we do and everyone we do it with. A former VFL Footballer and Bachelor of Exercise and Sports Science Graduate, Lachie has lived performance in both local and elite environments. As a coach, teacher & mentor, he wants to help you get from where you are now, to where you want to be.

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Time for a change? Don't know where to start?

Many people think they hate running. Mainly because they just run, continuously, on concrete. With no plan, no intention and no progress. They run for a month, hurt themselves & never run again. Annnnnd the cycle continues. It's time to stop that cycle.

Get Couch to 1km Running Program
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FAQs
What surface should I run on?
Try and run on grass, gravel or an athletics track and not on concrete unless you are used to running on concrete. If you're training for an event such as fun run that is on concrete, you should train on concrete to prepare yourself for such an event.
What if I miss a day?
Not a worry what so ever, you can go back to the session you're up to on TrainHeroic and continue from there
How do I track the intervals?
If you have a Garmin watch, you can program the intervals onto most watches through the ConnectApp. If you don't have a Garmin watch, many apps in the App & Android store have the capability to input intervals. Personally, I use an app called 'Interval Timer' with a black and white stopwatch icon.
The Proof
verified-athlete-avatar Maddie McDonald

Team Australia University Cheerleading

Verified Athlete

"I never enjoyed running until trying this program. It progressively challenged me and helped me stay consistent and accountable, whilst tracking my progress."

verified-athlete-avatar Laura Smith

Allied Health Assistant / Rookie Runner

Verified Athlete

"The program was easy to follow and changed the way I looked at my training. It gave me the opportunity to reflect post-session, but was also an incredible tool to help drive motivation for future sessions."

verified-athlete-avatar Will Threlfall

Proud Dad / Outdoor Enthusiast

Verified Athlete

"I found the program to be a gradual and effective program that got me running again, a long time coming and I now really enjoy running where I never had before!"

verified-athlete-avatar Jess Bottomley

Cheerleading Worlds Athlete

Verified Athlete

"The program provided me with a gradual introduction to running. I really enjoyed the increasing challenge each week and was shocked at how much I enjoyed each run!"

Couch to 1km Running Program