Couch to Fun Run

Full Plan

Time Required:

30-45 min /day
3 days / week
Total Time = 2 hours / week

Equipment Required:

Workout clothes
Running Shoes or Trail Running Shoes


This Training Plan is designed to take you from sedentary to capable of running a 5k fun run. This program requires walking and jogging. This 8 week program is designed to be gradual, but progressive. This plan is also a great training plan to prepare you for other Adventure Fitness training plans including Fun Run to 10k

Week 1 Sneak Peak:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

30 min Walk


10 x

(60 sec Jog

60 sec Walk)



30 min Walk


A more detailed description of each day’s workout is included in the full plan.