Six-ish weeks from a first kilometre to a 5K, with a taper at the end.
Features · for employees
Personalized wellness plans, built for every routine.
Empower employees with adaptive multi-week fitness routines, healthy habit plans, and an on-demand wellbeing content library.
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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 three questions, and the schedule is written for you.
Vantage Fit provides structured, multi-week wellness and fitness plans that employees customize to their weekly schedules, supported by an on-demand library of educational articles, audio, and videos. Completed sessions count toward company-wide participation while remaining confidential and employee-directed.
Structured training plans adapted to employee schedules.
Curated fitness and habit-building programs that employees customize upon enrollment without administrative overhead.
Personalized schedule setup
Employees select program duration, preferred workout frequency, and training days to generate an adaptive weekly routine.
Integrated challenge tracking
Programs display in the mobile Challenges tab and track completed sessions via automatic device sync or manual logging.
Employee-led pacing
Participants maintain full control to start, pause, or resume plans at their own pace without administrative intervention.
9:41
Recommended Plans
Six-ish weeks from a first kilometre 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 manage all of this in Programs → On-Demand Content. A partner Marketplace is available too, as clearly labelled external offerings.
Comprehensive multimedia wellness library.
A rich library of educational content that administrators can incorporate directly into wellness challenges.
Actionable educational tasks
Assign articles, educational videos, and bite-sized lessons as trackable challenge milestones.
Automated comprehension quizzes
Attach interactive quizzes to content items to verify completion and reinforce learning.
Demographic and interest targeting
Deliver relevant health topics to specific teams or cohorts based on regional or wellness goals.
How plans, content, and challenges compare.
Clear distinctions between self-paced training plans, educational resources, and competitive corporate challenges.
Training plans
- Curated by Vantage Fit
- Self-paced and employee-controlled
- Individual focus without competitive leaderboards
Content library
- Published by HR administrators or Vantage Fit
- Self-directed reading or assigned challenge tasks
- Trackable completion without leaderboard scoring
Corporate challenges
- Built and managed by HR teams
- Competitive formats with live leaderboards
- Eligible for digital completion certificates
Admins get a read-only view of ongoing programs. They cannot create, change or end an employee's plan.
What is a structured workplace wellness plan?
A structured workplace wellness plan is a guided, multi-week program designed around a specific health goal, such as running a 5K, building a daily walking habit, or quitting smoking. Employees follow scheduled daily sessions, and completed activities contribute directly to overall company wellness participation.
How employees enroll in a training plan.
A simple, self-directed enrollment flow available on mobile Full Mode plans.
Browse available programs
Navigate to the Programs tab in the Vantage Fit mobile app to view training plans and content tracks.
Select a personalized plan
Choose a fitness or lifestyle program tailored to your personal wellness goals.
Customize weekly schedule
Select your preferred workout days and frequency to build your personal training calendar.
Complete sessions and earn credit
Finished workouts automatically log toward personal milestones and company participation scores.
How a plan runs
Training plans are enabled per company with your account manager. The content library is self-serve once the Programs tab is on.
No. Plans are curated by Vantage Fit. HR enables the feature and sees a read-only view of ongoing programs, but cannot create, modify or stop an individual's plan.
Two are available today, Couch to 5K and the Walking Habit Plan, with seven more on the way. Each is tuned by the employee at enrollment.
No. Training plans are personal and non-competitive, so there is no completion certificate. Company-run challenges are the ones that can award certificates.
By demographics and health profile, such as age and gender, so a piece reaches the people it is relevant to. Recommendations are rule-based and curated.
Plans follow a set weekly progression tuned to the employee's three enrollment choices. AI can optionally generate a custom pace distribution where enabled, though it is off by default.
No. Activity level only feeds personal calorie math. It never re-sequences a plan or targets anyone into or out of one.
An employee can leave at any time with no penalty. Sessions they already finished counted toward participation and stay logged.
Yes. Finishing a session logs an activity that feeds the same challenges and participation as steps and workouts.
Plans and content feed the same participation record.
Give people a plan, and a reason to keep going.
See how a plan is tuned, how content becomes a task, and where each sits for HR, in a 30-minute walkthrough.