Fall is the perfect time to take up running. I love the brisk mornings, changing leaf colors, and warming up with a latte afterwords. I designed this 10 week couch to 5k training plan for beginners and those brand new to running. If you’re a more experienced runner and looking to PR at your next race, I’ll be sure to include some useful tips for you at the end of the post, or send me a message. I can personalize a plan just for you for less than the cost of a new running tank.

All you need is a good pair of running (or walking shoes) to get started. I recommend getting fitted at a running store and spending the money on a quality pair of shoes as you’ll be spending a lot of time in them. The wrong pair or size of shoes can quickly lead to injury, blisters or lost toenails. You’ll also want a pair of well fitting pants, shorts, or leggings, a good sports bra and an accountability buddy. Get the whole family involved, grab a friend, or make better use of those walks with your furry friend. My little Sofia absolutely loves running with me, although I usually take her on slower/shorter runs #shortlegs.


I recommend you start slow, and while it may be tempting to add more to this plan, going to hard to soon can lead to injury. This can be done indoors on a treadmill or outside. If you’re running indoors I recommend setting the incline to 1% and try to get a few runs outside prior to race day. If you cannot run or jog, power walk with a purpose.

Disclaimer: You should be able to walk 10 minutes without stopping before starting this plan. Consult a health professional before starting this or any exercise plan. This is provided for guidance only and is not intended to cure or treat any diseases or illness. Listen to your body and use commonsense, if something doesn’t feel right, stop. If you feel dizzy, light headed, have chest pains or feel ill stop exercising immediately and seek medical help.  


Download the PDF here: Fall into FIT 5k Training Plan

I hope to see you at a race soon! I’ll be doing the Berkeley Half Marathon (they have a 10k & 5k option) and the Concord Turkey Trot before lacing up for CIM in December.

In health,