Couch to 5K -

You have never run before and you want to run your Couch to 5km distance nonstop, without getting out of breath and without getting injured?  But you don’t know where to start and you are continuously travelling and on the move for work - Then this 5K program is for you.

A 5km running distance is a perfect test of fitness and an achievable target. Our program is designed by international athlete from Kenya, Leonard Barsoton. The training plan has progressive load approach with equal importance given to flexibility, mobility, strength and nutrition which allows beginners of all age groups to adapt to the physical demands of running and minimizing the risk of injury. 

We at JBG Endura 101 understand that with only running, you can never achieve your health goals. Right nutrition along with other exercises like Yoga, Strength, Stretching and Mobility workouts are important. So will you have to join 5 different classes?? No – we have got you covered. We will send you videos for all and you can do them at the comfort of your room.  Everything is Online!!

Structure of our 12-Week Training Plan

Weeks 1-4: Building Base Fitness

Weeks 5-8: Increasing Intensity

Weeks 9-12: Preparing for the 5K

A typical week in the program will have –

• 3 days our outdoor run
• 1 day for Mobility
• 1 day for strength workout (at gym or at home)
• 1 day for Yoga
• 1 day of active rest

Other highlights of the program - 

• Duration – 12 weeks or 3 months
• Structured program which consists of running, yoga, stretching, mobility and strength workouts
• Your weekly and daily workout will be sent you via notification
• Video links of Strength workout, Yoga and Mobility will be sent via notification which you can see and do
• Notification with next day workout plan will be sent to you everyday at 9 pm
• No gym membership – No problem – we have video assisted strength workouts for both gym and at home
• Free Nutrition plan for all registered members
• Opportunity to talk to physiotherapist
• Speak to our nutritionists for customized dietary solutions

Remember to listen to your body throughout the training plan, and feel free to adjust the intensity or duration based on your comfort level and progress. Hydration, nutrition, and adequate rest are also crucial aspects of your training journey. We will be sending you a free nutrition plan form our nutrition experts which is strongly recommended to Good luck with your 5K training!