![Delivered via TrainingPeaks](data:image/svg+xml;utf8,
<svg xmlns="http://www.w3.org/2000/svg" width="128" height="128" viewBox="0 0 128 128">
<rect width="128" height="128" fill="%23ffffff"/>
<rect x="8" y="8" width="112" height="112" fill="%23f7fbff" stroke="rgba(15,23,42,0.08)" stroke-width="2"/>
<!-- device icon -->
<rect x="26" y="32" width="58" height="40" rx="0" fill="%23ffffff" stroke="%23012F52" stroke-width="3"/>
<rect x="30" y="36" width="50" height="22" fill="%23012F52" opacity="0.12"/>
<rect x="44" y="74" width="22" height="3" fill="%23012F52" opacity="0.55"/>
<rect x="86" y="40" width="18" height="40" rx="0" fill="%23ffffff" stroke="%23012F52" stroke-width="3"/>
<circle cx="95" cy="75" r="2" fill="%23012F52"/>
<!-- TP badge -->
<rect x="18" y="86" width="44" height="26" fill="%23012F52"/>
<text x="40" y="104" text-anchor="middle" font-family="Arial, Helvetica, sans-serif" font-size="16" font-weight="700" fill="%23ffffff">TP</text>
<!-- accent bar -->
<rect x="18" y="82" width="44" height="3" fill="%23CB1E41"/>
</svg>)
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*
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*
What Sets Our Plans Apart
What makes SportCoaching’s Couch to 5 km Running Training Plan stand out from all the cookie-cutter beginner plans online is how personally it’s built around you, your life, fitness, and goals.
- Custom built around your lifestyle and fitness: Every plan starts from your current fitness level, time availability, and running experience. So your schedule actually fits your life instead of forcing you into a template.
- 1-hour consultation call: You’ll speak directly with Coach Graeme to discuss your background, motivation, and any challenges you’ve faced with running or consistency.
- Fitness review: We analyse your recent training history or activity data to understand where you are now and set realistic, progressive targets that build confidence week-by-week.
- Direct coach access: You’re not handed a generic PDF. You talk directly to your coach and can ask questions before your plan is finalised.
- Delivered within 24 hours: After your consultation, your fully customised plan is built and delivered to you within one business day so you can start right away.
“Fantastic coach. I’ve seen huge improvements in my running since starting with Graeme. Highly recommended.”
Jean Kristin Veibye-Hauge, Runner, Norway
★★★★★
“Dropped my 5 km time from 21 minutes to 17 minutes. The coaching structure and feedback made a huge difference.”
Graham Pearson, Runner, New Zealand
★★★★★
“Graeme was outstanding throughout my training. Always responsive, motivating, and clear with guidance.”
Aneesh Yellishetty, Runner, New Zealand
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
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.
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.
Related Training Plans
Select your training plan and get started with expert coaching, customized workouts, and the support you need to achieve your goals.
Running Weight Loss Plan
AUD $139.00
Half Ironman Running Plan
AUD $139.00
Marathon Training Plan (All Levels)
AUD $189.00
10km Training Plan (All Levels)
AUD $139.00
5km Training Plan (All Levels)
AUD $139.00Ready to Train Smarter?
Get a training plan tailored to your goals, fitness level, and schedule — so every session moves you closer to your next breakthrough.
Start TodayBlog
Helpful Resources for Runners
