FREE Couch to 5K Plan
by Coach Sandi Nypaver
Goal: Complete a 5K!
Weekly Volume Max: based on time
Experience Level: Beginner
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
About This Plan
A FREE Training Plan download for Beginners looking to maybe do their First 5km in 10 weeks time! The plan is detailed by Time spent running instead of miles or km.
A 10-week calendar grid chart with everyday specifically detailed with a training workout. The plan progresses with periodized weeks to build your fitness, speed and strength. It also includes spaces for you to write in comments and notes if you choose to print it out.
The Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Couch to 5km Training Plan™
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!