Couch to 5K + Strength: A Nine-Week Beginner Plan

A calm, printable plan for people who are new to running — or coming back after time off — and want strength work that supports the running.

This is a nine-week template: three easy run/walk sessions a week, two short at-home lifts, and two rest days. The run/walk progression follows the widely used NHS Couch to 5K weekly structure. We add two strength sessions, warmups, a simple way to judge easy pace (the talk test), a gear page, session logs, and a full disclaimer.

Inside the 26-page PDF

• How to use the plan, including when to repeat a week
• The weekly shape: Mon / Wed / Fri run-walk, Tue / Thu lift, Sat / Sun rest
• The talk test, so “easy” has a clear meaning
• Short warmups for run days and lift days
• Strength A and Strength B, with conservative progressions across weeks 1–3, 4–6, and 7–9
• The full nine-week run/walk plan, written out session by session
• A nine-week overview table and three sample calendars
• What to do if a session feels too hard, or if you miss a day
• Session logs, short answers, and a careful disclaimer

You do not need a gym. A chair, a wall, and a timer are enough to begin. Optional starter gear is listed; nothing is required.

Week 1 matches the free printable, Your First Week of Heavy & Easy, so you can start there and continue here.

What this plan is not

This is general education, not medical advice, a diagnosis, or a personal training plan. It is not a weight-loss program, and it does not promise a finish time, a race result, or that training will prevent problems. Talk with a doctor before you start a new exercise program. You may repeat any week. Walk breaks are part of the work.

Format

Instant PDF download. 26 pages, US letter. Print it or use it on a tablet.

A note on links: some optional product examples in the gear section are affiliate links. As an Amazon Associate I earn from qualifying purchases. See liftheavyruneasy.com/affiliate-disclosure.