COUCH TO 5K

With

BODY CONDITIONING

Welcome to the Altus Performance Couch to 5K Program.
This is more than just a running plan, it’s a complete physical reset that combines intelligent conditioning with steady cardiovascular progression.

Our goal is simple: to help you move better, feel stronger, and perform with intent, whether at home, outdoors, or wherever your routine takes you.

Stay consistent. Trust the process.
Welcome to the start of your performance journey.

PROGRAM OVERVIEW

Purpose:
An 8-week structured pathway for individuals looking to run their first 5K while simultaneously building total-body strength, endurance, and movement quality. Designed for beginners or those returning to consistent training, this program blends progressive running intervals with foundational strength and mobility, aligned with the Altus ethos: Strength | Endurance | Mindset | Discipline.

Philosophy:

“Every step builds strength, every rep builds resilience.”

The Couch to 5K + Body Conditioning Program teaches discipline through structure. It’s not just about reaching the finish line, but learning to move with purpose, recover intelligently, and perform with integrity.

Training Frequency:

  • 3 structured running sessions per week (interval to continuous progression)

  • 2 body conditioning sessions per week (mobility, posterior chain, and core strength)

  • Optional recovery or mobility session (walking, yoga, or stretching for recovery and balance)

Progressive Load Guidance:
Each 2-week phase advances running duration and intensity while evolving the complexity of strength work without sacrificing form or control.
The program gradually transitions from walk-run intervals to sustained 5K runs, supported by body conditioning that mirrors your aerobic progression.

Target RPE: 6–7, challenging but controlled; effort should feel purposeful, not exhaustive.

Two smartphones displaying fitness app screens, one showing a workout calendar and the other showing a program with exercises.
Promotion for an Altus Performance Couch to 5K Program priced at £29.99, offered through the Altus app, featuring structured eight-week running and conditioning sessions with professional coaching, nutritional guidance, built-in rest, recovery, and mobility advice.
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Online advertisement for a free Altus Performance Couch to 5K program, describing the structured eight-week journey with features like 3-4 running sessions per week, body conditioning, built-in rest, and app tracking.
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Frequently asked questions

  • The Self-Guided Program gives you full access to the Altus Performance Couch to 5K plan directly in the app, complete with structured runs, integrated body-conditioning sessions, and recovery guidance.


    The Coached Edition includes all of the above plus personalised weekly check-ins, in-app support, nutritional guidance, and real-time program adjustments from your assigned Altus coach.

  • You’ll typically complete three run sessions and one to two conditioning sessions per week, each lasting 30–45 minutes. The program is designed to fit busy lifestyles — you can move sessions around to suit your schedule while maintaining steady progression toward your 5 km goal.

  • No equipment or prior running experience is required. All workouts are bodyweight-based and beginner-friendly, with clear demonstrations inside the app. A comfortable pair of running shoes and a consistent approach are all you need. Your coach (if selected) will help you refine form, pacing, and recovery as you progress.

  • All Altus Performance, both Self-Guided and Coach-Guided options are delivered entirely online through our training app. These are not in-person sessions.

    Clients complete their workouts remotely, with progress tracked, feedback shared, and communication handled via in-app messaging and/or video check-ins. The Coach-Guided tier provides enhanced online support and personalised adjustments, but all coaching remains virtual.