3DPT’s Couch to Oktoberfest 5k

Couch to Oktoberfest 5k Program

In honor of the for the 3DPT’s Oktoberfest 5k, we’ve created a Couch to Oktoberfest 5k program – 8 weeks of gradual training that will help anyone go from couch-sitting to 5k race running!

Running is a great way to get active without a gym membership or equipment. All you need is a pair of running shoes, a goal, a plan and some motivation and 3DPT is here to help (at least with the plan, goal and motivation parts!)

The Goal: Run the 3DPT’s Oktoberfrest 5k (3.1 miles) or any 5k!

The Plan:

On this page you’ll find all you need to start the “Couch to Oktoberfest 5k” program, including a day-by-day plan to go from no running experience to running a 5k. You’ll also find articles, nutrition tips and videos from 3DPT therapists and other healthcare professionals to support your journey.

Click the schedule below to save or print and put it in a spot that will keep you on track

You can also see an interactive schedule with links to strength training videos by clicking on the Videos link here or below

The Motivation:

Make sure to follow us on Facebook, Instagram and TikTok to get lots of great info to help support your training journey, including strength training videos, nutrition tips and recipes and more.

For running-specific content, follow our 3DPT’s RunClub Instagram account for even more great info