Coaching Plan

Couch to 5km

$59.00

Transform from a non-runner to a confident 5K finisher with our Couch to 5K Training Plan! Whether you've never run before or are looking to get back into fitness, this structured 8-12 week program is designed to help you build endurance, strength, and confidence at a steady, manageable pace.

What’s Included in Your Couch to 5K Plan

Custom-designed training plan tailored to your fitness level, available time, and personal goals
Specifically designed for beginners looking to complete their first 5K
Includes a 1-hour consultation via phone or email to discuss your running goals and progress
Review of your current fitness level to ensure a smooth and safe progression
Workouts structured around effort levels, heart rate, or perceived exertion zones
Accessible online through Training Peaks for easy tracking and updates
One-time payment with no ongoing subscription required
Delivered within 24 hours*

Your Plan

Couch to 5km Running Plan

Subscription

None - One Time Payment

Time commitment

2 -5 Hours Per Week

Low Cost

$59 One Time Payment

Plan Duration

8 - 12 Weeks

Level

Beginner

Training Zones

Heart Rate | RPE*

Who Is This For?

Beginner runners aiming to complete their first 5K, focusing on building endurance and confidence in running
Athletes determined to improve their pace and stamina, gradually progressing from walking to running
New runners seeking to develop a sustainable training routine with a focus on injury prevention and gradual progression
Individuals looking to achieve their personal best while building a strong foundation for future running goals
People looking for a structured, manageable plan that fits into their lifestyle and available time, making running more accessible and enjoyable

Overview

Ready to go from the couch to your first 5K? Our Couch to 5K Running Training Plan is the perfect solution for beginners who want to build endurance, confidence, and strength. Whether you’re completely new to running or looking to get back into fitness, this plan is designed to help you gradually progress from walking to running, ensuring a smooth and injury-free experience.

Over the course of 8-12 weeks, you’ll follow a structured, easy-to-follow plan that gradually increases your running distance and stamina. The plan includes a mix of walking, jogging, and running, with each workout tailored to your fitness level and ability.

Frequently Asked Questions

Who is this Couch to 5K plan for?

It’s designed for beginner runners who are starting from scratch or returning to fitness. If you’ve never run before or want to build endurance gradually and safely, this plan is perfect for you.

How long does the plan take to complete?

The Couch to 5K plan runs for 8 to 12 weeks depending on your current fitness level and progression rate.

How many hours per week will I need?

You’ll need between 2 to 5 hours per week to complete the workouts in this plan.

How is the training delivered?

Your plan is delivered through TrainingPeaks — a free online platform that allows you to track progress and follow workouts on your phone, watch, or computer.

When will I receive my plan?

Your training plan will be delivered within 24 hours of purchase.

Is there a consultation included?

Yes, a 1-hour phone or email consultation is included to discuss your running history, goals, and how to get the most from your plan.

Is this a one-time purchase?

Yes — there’s no ongoing subscription. It’s a one-time payment of $59 for the full plan.

What if I need to adjust my schedule?

The plan is flexible and designed to work around your schedule. You can move sessions as needed without losing effectiveness.

Can I use heart rate or effort-based training?

Yes — the plan supports heart rate zones, RPE (Rate of Perceived Exertion), and time-based workouts based on what gear and preferences you have.

Meet Your Coach – 20+ Years of Experience in Endurance Coaching

SportCoaching is led by Graeme, a international running coach with more than two decades of experience helping athletes around the world. From 5K fun runners to ultramarathoners, his science-backed, personalized approach has helped thousands of runners improve their performance and enjoyment of the sport. Join more than 750 athletes Graeme has coached around the world.

Reviews

Running Coaching Reviews

När jag började titta efter någon att ta hjälp av var återkoppling något vitalt och där tycker jag du är

Jag tog hjälp av Graeme för att förbättra mig inom löpning och landsvägscykling. Vi har bra kontakt under hela tiden och jag har förbättrat min kapacitet. Den största vinsten är att jag numer kan springa utan knäsmärtor och att mina ryggproblem nästan helt har försvunnit

Exceptional help for a newbie runner like me, not only does sportcoaching help elite athletes but looks after newbie runners like myself and goes above and beyond to see me improve

I purchased a couch to 10k training program from SportCoaching and for a newbie like me it is easy to understand and follow. So far I am already halfway through and everything feels great. I highly recommend this plan to all beginner runners

Brought the 18 week half marathon training plan, not only was it built for me but Graeme spent more than 1 hour discussing my previous training and how we could make improvements to it. He then explained in detail what training we should focus on and the results we should expect. Overall super happy and once this training plan is finished I will probably move into monthly coaching with him

Graeme was absolutely amazing throughout the whole period of training!

One of the best coaches I have worked with. Always available and have seen a big improvement in my running since starting with Graeme

Graeme has helped me improve my fitness for basketball in just one month. Thanks!

Working with my running coach has been a game-changer for me. With personalized training plans and expert guidance, I’ve seen remarkable improvements in my speed and endurance. I never thought I could enjoy running this much!

I’ve always been a casual runner, but I wanted to take my training to the next level. My running coach helped me set clear goals and structured workouts that pushed my limits while keeping me injury-free. The progress I’ve made in just a few months is astonishing

Training on my own led to burnout and inconsistency. Having a running coach has provided me with a sense of accountability and a well-rounded approach to training. The mix of workouts keeps things interesting, and the results speak for themselves.

I have seen a marked improvement over my 5km and 10km time under Graeme’s guidance. He goes out of his way to help you improve your results in a fun and motivation way. Recommend to any type of athlete that wants to make a big improvement in their results

I am a complete beginner when it comes to running. Sportcoaching has helped me progress slowly and build my fitness up to be able to handle my first marathon. I’ve also lost over 8kg in the first two months with his advice and feel like I have much more energy

I have been struggling with constant injuries for years. Graeme has taken his time to help me understand what is causing the issues and how I should structure my training to stay injury-free. Originally I signed up just for some guidance here and there, now I’m on a full monthly running plan and couldn’t be happier!

Thanks for all the support and all my questions over the years. You have helped me considerably improve my running. Thanks again!

Dropped my running time from 21mins to 17mins for 5km! Thanks for the coaching!

Fått ett utmärkt mottagande och en mycket seriös individuell plan för min fortsatta träning

Fantastic good Coach, given me great progress. Highly recommended if you want to make progress.

Good support and highly knowledgeable, highly recommended.

Graeme has a real passion for coaching and always takes that extra step to help his athletes. The knowledge and tips he provides are invaluable and so is the improvement I have made this year. Thanks!

Been injury free for over 6 months since starting with sportcoaching. Its the longest time i have been able to continually build my training volume and results without my calf problems.