Fat to Fit to Fierce

5K Training Downloads

RIS 5k training



Welcome new runner!  Join the ranks of the 43,000 that have taken my Couch to 5K challenge!

I’m excited to join you on your journey to running a 5K.  This FREE training program will gradually get you off the couch and running for 30 minutes or about 3.1 miles in 9 short weeks. Here are your choices:

Option 1) Download The Original 9 Week Training Podcast for FREE (This has Pop/Hip-Hip/Top 40 Music with my vocal cues)

Option 2) Download The Rock Version of the 9 Week Training Podcast for FREE (This has Various Rock Music with my vocal cues)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bridge to 10 K Podcasts


*Bonus Option*: Get the Exclusive 5K & 10K Race Day Podcast/MP3 for FREE.  Just download my eBook “The Official 5K Training Guide” full of Tips & Motivation AND you will get over an hour of music and coaching for your Race Day!




Post Archives

Get the Android App

Get the Apple App