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BoostcampPNG

Couch to 5k

by Dan waters
7 athletes joined

Program Description

This is a common overload running program meant to take you from 0 running to a 5k in 9 weeks. It is important stretch before each day. It starts with intervals of run then walk run then walk for repeated sets until you are able to ramp up to longer runs. This is a 3 day a week program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 09, 2025 04:17
  • Last Edited
    May 17, 2025 01:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Run
8
1 mins
70%
3
Walk
8
1.5 mins
RPE 6
4
Walk
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
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8
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70%
3
Walk
8
2 mins
RPE 6
4
Walk
1
5 mins
RPE 6
Day 1
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Exercise
Sets
Reps
Intensity
1
Walk
1
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RPE 6
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Run
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1.5 mins
RPE 9
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Walk
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1.5 mins
RPE 9
4
Run
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3 mins
RPE 9
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Walk
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3 mins
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Walk
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RPE 6
Day 1
#
Exercise
Sets
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Exercise
Sets
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Sets
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8
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RPE 6
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Day 2
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Sets
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Intensity
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RPE 6
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Run
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1.5 mins
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1.5 mins
RPE 9
4
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Sets
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5 mins
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Exercise
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5 mins
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Day 3
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Exercise
Sets
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Walk
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Run
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Walk
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Week 1
1 / 9 Weeks
Day 1
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1 Set
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1 Set
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Day 3
1
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1 Set
5 mins
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2
Run
8 Sets
1 mins
70%
3
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8 Sets
1.5 mins
@6
4
Walk
1 Set
5 mins
@6