Rogue Move - Couch to 5k Program (eBook)
Rogue Move - Couch to 5k Program (eBook)
Product Description
The Rogue Move Couch to 5K Program is a 12-week running plan created for beginners and those returning to fitness. Whether you're starting from scratch or rebuilding your base, this structured plan provides a simple, progressive approach to getting you across your first 5K finish line—without burning out or getting overwhelmed.
Each week includes three running sessions (two sessions minimum with an optional third) that follow a walk/run format, gradually increasing time spent running while keeping overall effort manageable:
- Walk/Run intervals to build aerobic endurance while easing stress on joints and muscles
- Progressive workouts that slowly increase duration and consistency over time
- Recovery-Focused scheduling to ensure you're able to train consistently without overtraining
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Rogue Move - Couch to 5k Program (eBook)
Exclusive Programming TO BUILD RUNNING FROM THE GROUND UP
The Rogue Move Couch to 5K Program is a 12-week running plan created for beginners and those returning to fitness. Whether you're starting from scratch or rebuilding your base, this structured plan provides a simple, progressive approach to getting you across your first 5K finish line—without burning out or getting overwhelmed.
Each week includes three running sessions (two sessions minimum with an optional third) that follow a walk/run format, gradually increasing time spent running while keeping overall effort manageable:
- Walk/Run intervals to build aerobic endurance while easing stress on joints and muscles
- Progressive workouts that slowly increase duration and consistency over time
- Recovery-Focused scheduling to ensure you're able to train consistently without overtraining
The program starts with short run segments and longer recovery walks, then shifts toward longer running efforts as your conditioning improves. By the final week, you’ll be ready to complete a continuous 5K at your own pace—stronger, fitter, and more confident.
This is an ideal first step for anyone looking to improve their health, build consistent habits, or take on their first race. The Rogue Move Couch to 5K Program is designed to remove the guesswork, reduce injury risk, and give you the structure you need to succeed.
FAQ
Sample Day
Week 3, Session 1
SHORTER INTERVALS
5 x 1 min move
1 min rest
5 min walk / rest
5 x 1 min move
1 min rest
Gear Specs
Specifications:
- Rogue Move programming eBook - 16 pages (Digital Only)
- Running training program designed for beginners or those rebuilding their fitness
- Period: 12 Weeks
- 3 Training days per week
ABOUT ROGUE MOVE:
The Rogue Move series is exclusive programming from Rogue tailored to help everyday athletes reach their fitness goals. Whether you're aiming to boost your aerobic capacity or build all-around strength and conditioning, Rogue Move has you covered. Each program is designed to tackle a variety of physical challenges with easy-to-follow training guides, no matter where you’re starting.
PLEASE NOTE: This Couch to 5k Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.
