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2025-Couch to 5K - RPE Based Structured Training (Ref: A02)

Browse More Plans

2025-Couch to 5K - RPE Based Structured Training (Ref: A02)

Author

Adrien Thevenet

All plans by this Coach

Length

6 Weeks

Plan Description

best 10K training plan running


Couch to 5K - Rating of Perceived Exertion (RPE, No heart rate watch needed!) Based Structured Trainings for Beginners. Diverse structured trainings for best engagement, motivation and results. 





The Right Plan For You?


This beginner-friendly plan is designed to guide you from the couch to completing your first 5K with confidence.


• Flexible Schedule: The plan is tailored for busy individuals, with manageable workouts that fit around your daily routine.


• Gradual Progression: Each session combines walking and running, gradually building your stamina and ensuring steady progress without overwhelming you.


• Supportive Coaching: Email support is available to answer your questions and keep you motivated throughout the journey.


Start your Couch to 5K journey today and discover how achievable running can be!



Training Plan Inclusions. 



  • 6 Weeks of Structured and Diverse Training Plans: Tailored to various intensities for optimal results.



  • Personalized Workouts: All training sessions are customized to your fitness level.Be sure to look at your first training to understand the scale of RPE (Rating of Perceived Exertion). 



  • Detailed Training Instructions: Easy-to-understand explanations and purposes for each workout.



  • Weekly Stretching and Rolling Routine: Includes links to video support for proper techniques.



  • Support Available: Need help with your plan? Questions before purchasing? We're here for you. Email me!


Week 1 screenshot sample


Week 4 screenshot sample


Introduction to our Training Plans (60s)


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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rolling & Stretching

StructuredStrength00:20:00Structured Workout
A: Rolling Gluteus Maximus & Piriformis
B: Rolling Hamstrings
C: Rolling IT Band
D: Calf Stretch
E: Plantar fascia massage with a golf ball.
Details
Tuesday

Rest - Recovery Day

Rest
A rest or recovery day is essential for new runners to allow the body to repair and rebuild after training.

It helps prevent injuries, reduces muscle soreness, and improves long-term performance. On these days, focus on light, non-strenuous activities like walking, stretching, or yoga to keep blood flowing without overexertion.

Prioritize quality sleep, proper hydration, and balanced nutrition to support recovery.

Remember, rest is not slacking—it’s a crucial part of becoming a stronger, healthier runner.
Details
Wednesday

Easy Walk Run - 25 mins

Run00:25:0022 TSSStructured Workout
Warm-Up (3 minutes):

Start with a brisk walk to warm up. Focus on good posture—keep your back straight, shoulders relaxed, and arms swinging naturally.

Gradually increase your walking pace to prepare your body for the activity.


Main Session (18 minutes):

Alternate between 1 minute of easy running and 1 minute of walking.

During the running intervals, keep your pace slow and conversational—imagine you could chat with a friend while running.

In the walking intervals, slow your pace to a comfortable level, allowing your breathing to recover.

Cool-Down (4 minutes):

Finish with a slow, relaxed walk to bring your heart rate down.

Shake out your arms and legs if they feel tight.
Details
Thursday

Rolling & Stretching

StructuredStrength00:20:00Structured Workout
A: Rolling Gluteus Maximus & Piriformis
B: Rolling Hamstrings
C: Rolling IT Band
D: Calf Stretch
E: Plantar fascia massage with a golf ball.
Details
Friday

Rest - Recovery Day

Rest
A rest or recovery day is essential for new runners to allow the body to repair and rebuild after training.

It helps prevent injuries, reduces muscle soreness, and improves long-term performance. On these days, focus on light, non-strenuous activities like walking, stretching, or yoga to keep blood flowing without overexertion.

Prioritize quality sleep, proper hydration, and balanced nutrition to support recovery.

Remember, rest is not slacking—it’s a crucial part of becoming a stronger, healthier runner.
Details
Saturday

Easy Walk Run - 30 mins

Run00:30:0028 TSSStructured Workout
Warm-Up (3 minutes):

Start with a brisk walk to warm up. Focus on good posture—keep your back straight, shoulders relaxed, and arms swinging naturally.

Gradually increase your walking pace to prepare your body for the activity.


Main Session (24 minutes):

Alternate between 1 minute of easy running and 1 minute of walking.

During the running intervals, keep your pace slow and conversational—imagine you could chat with a friend while running.

In the walking intervals, slow your pace to a comfortable level, allowing your breathing to recover.

Cool-Down (3 minutes):

Finish with a slow, relaxed walk to bring your heart rate down.

Shake out your arms and legs if they feel tight.
Details
Sunday

Easy Walk Run - 35 mins

Run00:35:0035 TSSStructured Workout
Warm-Up (3 minutes):

Start with a brisk walk to warm up. Focus on good posture—keep your back straight, shoulders relaxed, and arms swinging naturally.

Gradually increase your walking pace to prepare your body for the activity.


Main Session (24 minutes):

Alternate between 2 minutes of easy running and 1 minute of walking.

During the running intervals, keep your pace slow and conversational—imagine you could chat with a friend while running.

In the walking intervals, slow your pace to a comfortable level, allowing your breathing to recover.

Cool-Down (2 minutes):

Finish with a slow, relaxed walk to bring your heart rate down.

Shake out your arms and legs if they feel tight.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:52:00 01:00:00
Day Off x2
—— ——
strength x2
00:37:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run Run
01:52:00 01:00:00
Rest Day Off
—— ——
StructuredStrength strength
00:37:00 00:20:00

Training Load By Week


Adrien Thevenet

RunForce

Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-RRCA Certified
-STRYD Power Coach
-ACE Certified

With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.

Let's achieve together through personalized coaching, unwavering support, and a focus on maintaining motivation and integration into your lifestyle.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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