RhodesRunner
5k Training Plan Novice: Couch to Complete
5k Training Plan Novice: Couch to Complete
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This is our first-timer program. Specifically designed to get you off the couch and complete a 5k. What an achievement!
This plan will suit you if you:
Are a first-timer and have never run before or have a very low base of fitness
There are a variety of plans based on the time frame to the event. All are built with the sole objective of getting you to complete it.
There are no pre-requisites to complete this plan, apart from a positive attitude.
If you are already running 3 times per week for between 20 to 30 minutes, then the next program maybe more relevant: 5k Novice / Beginner training plan
What to expect
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Our plan is structured to slowly and progressively build your fitness.
- This will take time and you must be patient as your body and legs, in particular, get used to the work load you are asking of them.
- So it is important to focus less on speed (or pace) and more on completing the activity prescribed.
- The plan is designed specifically to progress you from walk/run activities to consistent run activities.
- Take good care of your body by going to bed early, stretching and massaging your legs, and eating well. At the end of this plan, you will be ready for the race!
Your commitment
- 3 activities per week
- 8 to 24 weeks (depending on the plan chosen)
Once you have purchased you plan, we will send you an invite to our Private Online Training Platform: Final Surge. Once you have connected to this platform we will apply you plan to it. Happy running.
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Let customers speak for us
from 5 reviewsWith a start that saw me select the wrong training plan, I was contacted immediately (and proactively, I hadn’t noticed my error) with a resolution.
The app was easily integrated into my Apple Watch fitness app, so all I needed to do each day was check my regular two-day summary email, then choose the fitness activity on my Watch as I prepped for each training run.
It did take me a bit to work out the heart rate zones but once I did, I was focused on my regular Zone 2 target! I was running (comfortably) longer Sunday distances within weeks.
What I didn’t do was some of the strength training offered and am now nursing and IBL inflammation that had me to a grinding stop. But once I build my glutes and the inflammation has healed, I’ll pick up again. Don’t skip the strength training! It is included in your plan.
I’ve been recommending the program to anyone who mentions wanting to improve or start running.
Simon has been super helpful along the way - although for the low price paid, I don’t lean heavily on asking questions, given there is a coaching program available and so far, I’ve just opted into the basic training program.
![5k Training Plan Novice / Beginner](https://cdn.shopify.com/s/files/1/0851/6842/3202/files/twoolderladiesrunning_70x70.jpg?v=1715038678)
Working with Simon as my running coach has been an absolute game-changer for me. His expertise goes far beyond just improving my pace; he has transformed my entire approach to running. The personalized training program has been tailored to my goals, ensuring each session pushed me to new limits while preventing burnout or injury, which as a middle aged guy I have had issues with in the past.
Simon kept me honest, gently calling me out if I was struggling with consistency and his motivational strategies and insightful advice helped me overcome mental barriers, boosting my confidence on and off the track.
Thanks to Simon’s expertise and unwavering commitment, I've not only become a better runner but also a more resilient individual. I wholeheartedly recommend Simon as a running coach to anyone seeking not just improvements in their running but a holistic transformation in their athletic journey.
Thanks so much
![Premium Package: Personalised 1:1 Coaching](https://cdn.shopify.com/s/files/1/0851/6842/3202/files/CoachcoachingSQUARElowres_70x70.jpg?v=1709590060)
This 10km training plan really boosted my running fitness, speed and confidence. It allowed me to achieve my fastest 10km times and I would not hesitate to recommend it to anyone looking to achieve their running goals.
![10k Training Plan Recreational / Intermediate](https://cdn.shopify.com/s/files/1/0851/6842/3202/files/morenormallegsrunning_70x70.jpg?v=1706603073)
Simon’s coaching has been instrumental in supporting me to achieve my running goals as well as garnering a better understanding of how to get the best out of my training without increasing my risk of injury. Simon has helped get the right balance for me incorporating both the physical and mental aspects of running. His ability to motivate others is outstanding. Simon’s positive outlook ensures the journey is enjoyable and the destination (goal) takes care of itself. I look forward to achieving more goals in 2024 with Rhodesrunner.
![Premium Package: Personalised 1:1 Coaching](https://cdn.shopify.com/s/files/1/0851/6842/3202/files/CoachcoachingSQUARElowres_70x70.jpg?v=1709590060)
Simon is an excellent coach, he positively encouraged me to complete my program and helped smash out a new 1500m and 800m personal best. He consistently motivated me to be the best version of myself and got my head in the right space and race ready with the right strategy.
Simon had unwavering support for me throughout my journey and offered brilliant advice and support to me when I needed it. He kept me responsible and in control of my training load and was very good at reminding me what my focus and what my "why" was.
Overall Simon is the best coach I have had in my time of running. Which is why I definitely recommend him as a coach to others as he has helped me to become more focused on my goals and a more disciplined athlete overall.
![Premium Package: Personalised 1:1 Coaching](https://cdn.shopify.com/s/files/1/0851/6842/3202/files/CoachcoachingSQUARElowres_70x70.jpg?v=1709590060)