About six weeks from your first run to a 5K, with a taper at the end.
Personalized wellness plans, built for every routine.
Multi-week fitness plans that fit around each employee's schedule, plus habit plans and a library to browse any time.
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Recommended Plans
Physical
- Walking Habit PlanAvailable
A gentler, consistency-first plan to build a daily walking routine.
- Ride to ThriveComing soon
Mental
- Mindful MomentsComing soon
More plans
- Shredded in 12 WeeksComing soon
- Quit Smoking in 30 DaysComing soon
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Break that 5k barrier in 4-6 weeks
About the plan
Embarking on a Couch to 5k training plan is a transformative journey designed to take individuals from a sedentary lifestyle to running a 5k race in just a few weeks. This structured program gradually increases running distances and intervals, making it accessible even for those with little to no prior running experience. The plan not only enhances physical fitness by improving cardiovascular health, stamina, and muscle strength, but also offers significant mental health benefits, such as reduced stress and increased confidence. Additionally, the community aspect of many Couch to 5k programs fosters motivation and support, creating a sense of camaraderie among participants. By the end of the training, individuals not only achieve the tangible goal of completing a 5k but also develop healthier habits and a newfound appreciation for the benefits of regular exercise, paving the way for a more active and fulfilling lifestyle.
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How many days do you plan to run each week?
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Couch to 5KTheme of the week
Tuesday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Wednesday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Thursday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Pick a plan, answer 3 questions, and the schedule writes itself.
Vantage Fit gives employees fitness and health plans that run for weeks, and they shape each one around their own week. An article, audio and video library sits alongside them. Every session they finish counts toward the participation rate. The plan stays theirs alone.
Training plans that fit around the week.
Fitness and habit plans we build, that each person tunes when they sign up. You do nothing.
Employees pick the days, we write the plan
Choose how long it runs, how often to train, and which days. The weekly plan then writes itself.
It shows up with the challenges
Plans sit in the Challenges tab. Finished sessions arrive from the device, or employees log them by hand.
Employees set the pace
Anyone can start a plan whenever they like, and only they can stop it. No one has to ask you.
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Recommended Plans
About six weeks from your first run to a 5K, with a taper at the end.
Physical
- Walking Habit PlanAvailable
A gentler, consistency-first plan to build a daily walking routine.
- Ride to ThriveComing soon
Mental
- Mindful MomentsComing soon
More plans
- Shredded in 12 WeeksComing soon
- Quit Smoking in 30 DaysComing soon
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Admins publish and run all of this in Programs → On-Demand Content. A partner Marketplace sits alongside it, clearly labeled as outside content.
A library of articles, videos and audio.
Articles, audio and video you can drop straight into a challenge.
Turn a read into a task
Set an article, a video or a short lesson as a step in the challenge, and track who finished it.
Add a quiz to confirm it stuck
Put a short quiz on any item, to see who understood it.
Send the right topic to the right people
Content can be targeted by age, gender or health profile. We set that up with you.
Plans, content and challenges, side by side.
What sets a self-paced plan apart from a library item, and both apart from a company challenge.
Training plans
- Built by Vantage Fit
- The person sets the pace
- For them alone, with no leaderboard
Content library
- Put up by you or by Vantage Fit
- Read on their own, or set as a task
- You can see who finished, with no score
Corporate challenges
- Built and run by you
- A race, with a live leaderboard
- Can hand out a certificate at the end
Admins can view plans in progress, and nothing more. They cannot start, change or stop one.
What is a structured workplace wellness plan?
It is a guided plan that runs for weeks, built around one goal. That might be running a 5K, walking every day, or giving up smoking. Employees follow a daily session, and every one they finish counts toward the participation rate.
How employees enroll in a training plan.
A short sign-up they do themselves, on the phone, on Full Mode plans.
Look through the plans
Open the Programs tab in the app to see the training plans and the content library.
Pick one
Choose the fitness or habit plan that matches the goal.
Set the week
Pick the days to train and how often, and the calendar builds itself.
Train, and it counts
Each finished workout logs itself, toward their own goals and the participation rate.
How a plan runs
Your account manager turns training plans on per company. The library runs itself once the Programs tab is on.
No. Vantage Fit builds the plans. You turn the feature on and can view plans in progress, but cannot start, change or stop one.
2 today: Couch to 5K and the Walking Habit Plan, with 7 more on the way. Each person tunes theirs when they sign up.
No. A plan is personal and it is not a race, so there is no award at the end. Only company challenges hand those out.
By age, gender and health profile, so a piece reaches the people it suits. What gets shown follows fixed rules, and we pick the content.
A plan follows a set week by week build, shaped by the 3 choices made at sign-up. AI can generate a custom pace where you enable it, but it is off by default.
No. How active they are only affects their calorie target. It never reorders a plan or pushes anyone into or out of one.
They can stop at any time. Stopping ends the plan with no points from it, though the sessions they already logged still count toward their daily totals.
Yes. A finished session logs the same way steps and workouts do, and feeds the same challenges.
Plans and library feed the same record.
Give people a plan, and a reason to keep going.
See how a plan is tuned, how a read becomes a task, and where each sits for you, in a 30-minute walkthrough.