Couch to 5K Training Plan

So, you've decided that you wish to run your first 5K. Congrats! I am here to help you achieve that goal. Now, why my plan and coaching versus other programs? Good question. The advantages are several.

One, my plan is personalized for your current fitness level. Two, I offer you two options, eight and twelve weeks! This allows you more time to ease into the program, adjust as needed, and get you 100% prepared for your first race.

Finally, I incorporate strength and agility training to prepare new runners for the demands of running and decrease their chances of getting injured. Staying injury free during the first few weeks of running is crucial. Just 10-20 minutes of strength training per week will do you wonders. And, no equipment required!

8-week and 12-week programs available. Still have questions or need more information? Contact Marshall at mp@peakcoachingservices.com.

  • Couch to 5K Details
  • FREE initial consultation: We set up a time to speak to one another for about an hour (either on the phone or in person, if you are local). We discuss your current fitness level and past training and then determine your goals and expectations.
  • PERSONALIZED Training Plan: Each plan is customized to maximize your potential. The plan is delivered in two-week increments so it can be adapted based on how you’re progressing. Includes daily workouts and weekly feedback.
  • ONLINE Access: Your receive your our own Final Surge account that gives you online access to your weekly customized training schedule with detailed workout description and instructions.
  • WEEKLY Communication: Weekly communication with Coach Marshall via text, email or phone to track your progress and to give feedback and encouragement.
  • STRENGTH Training: Personalized plyometric strength training programs meant to make you stronger while preventing injuries.
  • RUN Instruction: Opportunities for 1v1 or small group runs to assist with form and mechanics (varies on availability and location).
  • FORM Evaluation: Request one-on-one form evaluation and walking instruction to improve

SAMPLE WORKOUTS

Below is a sample schedule of what the first two weeks would look like. Each week and plan would be created specifically for you and your schedule. Also, one to two custom strength and agility sessions would be included as part of your training. Workouts will vary based on your current fitness level

WEEKWORKOUT 1WORKOUT 2WORKOUT 3

1

Warmup with a 5-10 minute walk. Then alternate between 1 minute of slow running and walk 2 minutes x 4 times (12 minutes total) Cool down with a 5-10 minute walk. Warmup with a 5-10 minute walk. Then alternate between 1 minute of slow running and walk 2 minutes x 4 times (12 minutes total) Cool down with a 5-10 minute walk. Warmup with a 5-10 minute walk. Then alternate between 1 minute of slow running and walk 2 minutes x 4 times (12 minutes total) Cool down with a 5-10 minute walk.

2

Warmup with a 7-10 minute walk. Then alternate between 2 minute of slow running and walk 2 minutes x 3 times (12 minutes total) Cool down with a 7-10 minute walk. Warmup with a 7-10 minute walk. Then alternate between 2 minute of slow running and walk 2 minutes x 3 times (12 minutes total) Cool down with a 7-10 minute walk. Warmup with a 7-10 minute walk. Then alternate between 2 minute of slow running and walk 2 minutes x 3 times (12 minutes total) Cool down with a 7-10 minute walk.

Terms and Conditions

PAYMENT

Payment must be received before services start. Each session is 12 weeks and starts the first Monday after payment has cleared. That payment is due before services are activated. After the first session, if you wish to continue services, you will automatically be renewed for a 12 week session, unless you cancel prior to payment due date. I accept preferred payments via Paypal (please contact me if you wish to make other arrangements).

WAIVER

A waiver will be emailed to you (or completed online) that you must sign and sent back to me prior to receiving your first training schedule.

CANCELLATION POLICY

To cancel coaching, you must give at least two weeks notice.