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!