Couch-to-5K · True beginner
First continuous 5K: 31:42
The goal
Run a continuous 5K from zero running history. Wanted to finish a local park-run with friends, never been on a treadmill.
What we changed
Galloway run-walk progression (per /methodology iter 87): weeks 1–3 build to 60-sec run / 90-sec walk × 8, weeks 4–6 ratio shift to 3-min run / 1-min walk, weeks 7–9 continuous 30-min easy runs. Wellness-gated readiness with conservative thresholds — sleep <6h → session auto-converted to walk. Strength endurance 1×/week from week 2 onward.
Illustrative outcome
Completed 5K continuously at 31:42 in week 9. No injuries. Reported "loving it" in week-12 follow-up and immediately enrolled in a 10K plan.
Before → After
| Continuous running | 0 minutes | → 31:42 |
| Sessions per week | 0 | → 4 |
| Sessions auto-converted (wellness-gated) | n/a | → 6 of 36 |
Illustrative scenario only. The identifier, sessions, and before/after values are examples, not athlete records or performance evidence.
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