Training Plan: Couch to 3K (FREE)

Price is inclusive of the cost of the item, mandatory charges and fees

A fun, family-friendly way to get active together—no running experience needed.

Our free Couch to 3K plan is a gentle, 4-week program perfect for kids and adults doing the 2K Family Dash. Using short, walk/run sessions a few times per week, this plan builds fitness gradually while keeping things light and enjoyable. Great for busy families who want to feel good and have fun on race day.

✓ Family-friendly & beginner-safe
✓ Short, manageable sessions
✓ Encourages fun, consistent movement