Free Training Plans

Training is only part of the equation - what you eat has a big impact on how you feel and perform. Good fueling makes sessions feel easier, helps you bounce back, and keeps your energy steady.

• Keep protein high to support muscle repair.
• Eat extra carbs before tougher runs or workouts.
• Try caffeine in training if you want an extra boost in speed or focus.

Focus on complex carbs like oats, quinoa, whole grains, sweet potatoes, fruit, and vegetables for steady energy. Avoid relying on lots of sugar, which can lead to spikes and crashes. And remember: the harder or longer your training, the more fuel your body needs - so adjust intake to match intensity and mileage.

‍Race day nutrition
On the morning of your 5k, keep things simple and familiar.

• Eat a light, carb-rich meal 2–3 hours before the start.
• Go easy on protein, fat, and fiber so digestion doesn’t slow you down.
• Stick with foods you’ve practiced with in training - nothing new on the day.

Tip: A light carb snack closer to the start (like half a banana) can also help, but only if you’ve tested it beforehand.

Adding strength alongside your Couch to 5k program keeps your body resilient and helps you progress with confidence. It strengthens the muscles that absorb impact, improves balance, and lowers the risk of injury as your mileage builds.

‍Cross-training is any activity that builds fitness without the same impact as running. Cycling, swimming, rowing, or using the elliptical are all great options. These workouts keep your aerobic engine strong while reducing stress on your legs. They’re also a useful way to stay active if you’re carrying a niggle, or if you want to add variety to your week. Choosing something you enjoy makes it easier to stay consistent.

‍Strength training is a powerful tool even for beginners. Focus on simple bodyweight exercises like squats, lunges, bridges, and planks to build strength in your calves, quads, hamstrings, glutes, and core. These muscles protect your joints and make running feel smoother and easier.

Even 1–2 short strength sessions per week can make a big difference. With Runna, we will integrate a personalized strength plan to your program, tailored to your schedule, equipment, and current level.

When you’re starting out, pacing isn’t about numbers on a watch - it’s about effort. The Couch to 5k program is built around walk-run intervals that let your body adapt gradually.

• Early weeks: Short bursts of running broken up with plenty of walking for recovery.
• Middle weeks: The balance shifts - longer runs, shorter walks - as endurance builds.
• Later weeks: You’ll move toward continuous running, learning to hold a steady, conversational pace.

A good rule of thumb is the “talk test”: you should be able to hold a light conversation during most of your runs. That means you’re running at the right effort - easy enough to complete the session, but challenging enough to make progress.

Remember: Think of pacing in this phase as learning control. The goal isn’t to run fast, it’s to run consistently. Once you can complete a 5k without walking, then you’ll be ready to start working on speed.

Form matters even at the very beginning. Your running form is important for a few reasons - running efficiently will:

• Protect your body from impact with the ground, even at faster speeds.
• Reduce the energy cost of running so you can maintain pace for longer.
• Lower your risk of injury, especially when training with speed sessions.

At this stage, it’s not about perfect mechanics - it’s about building good habits early.

• Run tall with relaxed shoulders, keeping your chest open for easier breathing.
• Keep strides short, light, and controlled - avoid overstriding.
• Let your arms swing naturally by your sides to help with rhythm.
• Stay relaxed through your hands, jaw, and face to avoid wasting energy.

Practice form during walk-run intervals so it becomes second nature as running sections get longer. You don’t need big changes - just small, steady improvements that help you run comfortably and safely.

Tip: Think of form as a foundation - get it right early and it will support every step as you build towards 5k.

Recovery is what helps you stay consistent, avoid injuries, and keep progressing as you move from walking to running 5k.

Here are the key things to focus on:

• Sleep: Aim for 7–9 hours each night. Quality sleep is when your body repairs and adapts — crucial when you’re building new habits.
• Mobility work: Add yoga, Pilates, or stretching into your week to loosen stiffness and improve flexibility as your body adjusts to running.
• Massage and tools: A foam roller, massage gun, or even gentle stretching can ease sore muscles and speed up recovery.
• Nutrition and hydration: Refuel after runs with carbs and protein to repair muscles and restore energy. Stay hydrated throughout the day, not just around workouts.
• Active recovery: Light walking, cycling, or swimming keeps blood flowing and muscles loose without adding more stress.
• Flexibility: Listen to your body. If you’re unusually tired or sore, swap a run for a rest day. Missing one session won’t stop your progress, but pushing through fatigue can set you back.

Remember: recovery is part of training. The more consistent you are with rest and self-care, the smoother your journey to 5k will feel.

The right gear makes running more comfortable and enjoyable, especially when you’re just starting out. Here’s what to focus on for Couch to 5k:

• Shoes: Your shoes are the most important investment. Get a pair that supports your stride and cushions impact - ideally fitted at a running store. Worn-out trainers can increase your risk of injury, so don’t rely on old gym shoes.
• Clothing: Choose breathable, technical fabrics (like polyester or nylon blends) that wick sweat and reduce chafing. Avoid cotton, which holds moisture and can make runs uncomfortable.
• Running watch or GPS tracker: You don’t need advanced gear to start, but tracking pace, distance, and time helps you see progress. Runna syncs with Garmin, Apple Watch, COROS, and Strava for seamless tracking.
• Accessories: A lightweight belt, armband, or simple pockets in your gear can carry essentials like keys or your phone.
• Sun protection: Use a high-SPF sunscreen, even on cloudy days, since most runs will be outdoors.

Remember: try everything in training first. Don’t wear brand-new shoes, bras, or clothing for your 5k event - make sure your gear is tested and comfortable so you can focus purely on running.