Find Your Next Running Milestone

Whether you are taking your very first running steps or gearing up for 42.2 km, Coach Stef and the Stef Strides community have a structured plan to get you across the finish line safely.

Couch to 5K (8-Week Beginner Plan)

Goal: Build up from short walk/run intervals to completing a full 5 km continuous run safely!

Week	Training Session Structure (3x/week)	Long Run/Goal
Week 1	Warm-up 5 min walk; Alternate 1 min run/90 sec walk for 20 min total.	Build baseline rhythm.
Week  2	Warm-up 5 min walk; Alternate 90 sec run/2 min walk for 21 min total.	Increase total run duration.

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