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This is a true “couch to 5k” program in that you can go from someone who pretty much spends. The plan includes run intervals and segments of walking to give you time. Web if you’ve been thinking about running your first 5k or you’re just looking for a new goal to get you excited, this couch to 5k training plan is ideal for helping you. Web this isn’t a plan to improve your 5k time or maximize speed. Web download our couch to 5k training plan for your own free 5k printable workout plan. Web free printable couch to 5k pdf plan to get you off the couch and running 5k in only 8 weeks!