Couch to 5K
Couch to 5K is a 3-day conditioning training approach focused on running fitness. Use this page to understand the training style and organize your workouts in Gym Log.
What is the Couch to 5K?
Couch to 5K is a 3-day conditioning training approach focused on running fitness. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Gym Log starter schedule
- Goblet Squat
- Dumbbell Bench Press
- One-Arm Dumbbell Row
- Romanian Deadlift
- Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Dumbbell Split Squat
- Dumbbell Overhead Press
- Dumbbell Row
- Dumbbell Curl
- Push-Up
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Reverse Lunge
- Dumbbell Floor Press
- Band Row
- Dumbbell RDL
- Dead Bug
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
How to use it
- Strength or conditioning work
- Supporting exercises
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured conditioning routine with a clear weekly schedule.
Goal
Running fitness
Progression
Use the original program source for exact progression rules. Gym Log provides a practical starter structure for tracking the program.
Accuracy note
This is a Gym Log starter template rather than an official program prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Couch to 5K
How many days per week is the Couch to 5K?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Couch to 5K for?
People seeking a structured conditioning routine with a clear weekly schedule.
Can I track the Couch to 5K in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.