Free 12-Week Couch to 5K Training Plan

Thinking about becoming a runner — or getting back into it after some time away?
This free 12-week Couch to 5K plan is designed for true beginners and returning runners who want a safe, realistic, and confidence-building path to running their first 5K.

  • No pressure
  • No complicated workouts
  • Just a clear plan that meets you where you are

What’s Included in the Plan

  • A structured 12-week run/walk progression
  • Just 3 run days per week
  • Built-in rest and recovery days
  • Easy-to-follow workouts based on time, not pace
  • Coaching notes that explain what to expect each phase
  • A printable, mobile-friendly PDF

This plan is a great fit if you:

  • Are brand new to running
  • Are returning after a long break
  • Can walk comfortably but struggle to run continuously
  • Want structure without feeling overwhelmed
  • Care more about finishing healthy than finishing fast

You don’t need fancy gear, prior experience, or perfect consistency to get started.

Why This Plan Is Different

Most Couch to 5K plans rush the process.
This one focuses on long-term consistency and confidence instead.
It’s built around:

  • Conservative progression
  • Injury awareness
  • Confidence over speed
  • Consistency over perfection

The goal isn’t just to “get through” a 5K — it’s to help you become someone who runs.

About the Coach

Hi, I’m Rusty.
I’m a certified running coach and lifelong runner who didn’t always see myself that way. I started running later in life after a major health transformation and have since coached runners from their first mile all the way to race day.
My coaching philosophy is simple:

Sustainable progress beats rushed results — every time.

This plan reflects exactly how I coach my athletes.

Get the Free Plan

Enter your name and email below, and I’ll send you the 12-Week Couch to 5K Plan as a downloadable PDF.
You can start today.

Name

Your email will only be used to send the plan and related running tips. You can unsubscribe at any time.

Already thinking about what comes after 5K?
I also offer 1-on-1 online run coaching for runners who want personalized training, accountability, and guidance beyond a template plan.
(No pressure — the free plan works on its own.)

Sign up today