Couch to 5K + Strength
Combine running progression with basic strength training. Go from sedentary to running 5K while building a foundation of strength.
Couch to 5K + Strength at a glance
Couch to 5K + Strength is a 8-week beginner programme built around 4 sessions per week. It is best suited to people training for running, fitness, weight loss.
- 8 weeks
- 4 sessions per week
- Free in PT Tracker
8
Weeks
4x
Per Week
beginner
Level
Goals
About Couch to 5K + Strength
Who is Couch to 5K + Strength for?
Couch to 5K + Strength is designed for beginner trainees whose priorities include running, fitness, weight loss. It works best when you can train 4 times per week for 8 weeks.
How long does Couch to 5K + Strength take?
The programme runs for 8 weeks with 4 planned sessions per week. Session length depends on rest times, equipment access, and any substitutions you make.
What should I track during Couch to 5K + Strength?
Track completed sets, reps, loads, effort, and any substitutions. Review performance and recovery together so progression is based on repeatable training rather than a single good session.
Can I change exercises in Couch to 5K + Strength?
Yes. Keep the same movement pattern and training purpose when making a substitution, then track the replacement consistently enough to measure progress.
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