GLP-1 training plan · free

Couch to 5K on a GLP-1

You lost the weight. Now run your first 5K — the right way for a body on a GLP-1. This is a gentle walk-run build that protects your joints and your muscle while you get moving.

Get the plan free Adapt it in the app

✓ Beginner-friendly✓ Protects muscle✓ No dosing advice

Talk to your doctor first. Before you start or change a training program on a GLP-1, check in with your prescriber — especially if you're new to exercise. Many athletes also find that peak training is harder at a full dose: hard sessions can feel flat, largely because a smaller appetite makes it tough to fuel hard efforts. Whether your dose and your training goals fit together is a decision for you and your clinician. We don't give dosing advice.

Who it's for: Never run before, or not in years? Just dropped weight and want a real goal? This is your start. No gym, no experience, no ego.

The GLP-1 layer

What makes this different from a normal plan

A standard plan assumes a normal appetite and a stable weight. On a GLP-1 you have neither — so we add five things on top of the running.

Protect your muscle

Up to a quarter–40% of the weight lost on a GLP-1 can be lean mass. A short strength backbone (2–3×/week) keeps the engine while you drop fat.

Hit a protein floor

Protein is the one number that matters most. Use the protein calculator for your range, then spread it across the day so a small appetite can still finish it.

Fuel by the clock

When you're not hungry, you fuel on a schedule, not on cravings — especially before and after sessions, so you don't quietly under-fuel.

Watch your energy

Flat legs, fading power, or dread before easy runs are red flags you're under-fueled — not that you're unfit. We tell you what to change.

Adapt to your phase

Rapid loss, tapering, or maintaining — your fuel needs shift. We react to where you are with ranges, and never touch your dose.

Start where you are

New to this and carrying more weight? We lead with walk/run and gradual build to protect your joints. No ego, no injuries.

The plan

The 8-week Couch to 5K plan

The full week-by-week plan is in final review with our coaches.

We're finishing and fact-checking every week so the training and the fueling line up. Drop your email and we'll send the complete plan free the moment it's ready — or start adapting it to your life now in the app.

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Train it. Fuel it. Adapt it.

The plan tells you how to train. The rest keeps your strength.

Get FUELED free for the food that fits a smaller appetite, and let the app turn this plan into a day-by-day one that adapts to your training and phase.

Open the app + get FUELED Get your protein number

Keep going