Officially Launched! My First Coaching Program

Architecting Wellness

09 Jun 2025 — 2 min read

I'm launching my first coaching program: a 12-week beginner-friendly running plan built for people who never thought they were “runners.” A few years ago, I was doing Couch to 5K myself. Now, I’ve created a program that combines physical progress with mental clarity. Here's what makes AW Couch 2 5K different and why I can't wait for you to try it.

A few years ago, I downloaded a Couch to 5K app because I was tired of feeling stuck.

I wasn’t a runner, and the thought of it sounded plain awful. I just knew I needed something different, and something that could help me build momentum again.

Before I started the Couch 2 5K program, I went for long walks just to clear my mind. But eventually, I got tired of just walking and how long it took just to go a few miles. On one of my walks, I said why not try to run the last mile, and with my lungs on fire, I ran a 9:40 mile (the pace I ran my most recent marathon at). It was awful. I don't know why I wanted to get better at it, but I'm sure glad I kept showing up and downloaded that Couch to 5K program. That decision changed my life.

And now, I’m incredibly excited to announce that I’m launching my very first coaching program: Architecting Wellness Couch 2 5K.

From “I’m not a runner” to 5Ks, marathons, and coaching

I never imagined I’d be the person writing a running program, let alone coaching others.
But movement became a form of medicine. Running taught me how to breathe through discomfort, how to find presence when life felt chaotic, and a regular reminder I can do hard things.

This program is my way of giving that back to others.
Because you don’t need to be fast, lean, or “athletic” to start moving.
You just need a plan that meets you where you are and a voice that reminds you it’s okay to start small.

What Is AW Couch 2 5K?

It’s a 12-week walk-jog-run plan built for:

Desk job adults who feel out of shape
People who’ve quit every program because it felt too hard too soon
Anyone who wants to improve their mental health through consistent movement

The workouts are simple, supportive, and sustainable.
Each week includes:

4 workouts (including walks and run-walks)
Step goals to encourage movement outside of workouts
Weekly mindset reflections and supportive affirmations
A printable tracker to celebrate progress, not perfection

Why This Matters to Me

This product launch is deeply personal.
It’s a full-circle moment. From beginner to coach. From burnt out to rebuilding.
If even one person finishes this program and says, “I finally feel proud of myself again,” it will have been worth every second of effort.

AW Couch 2 5K is available as a downloadable coaching program. At its center are core values of affordablility, beginner-friendly, and rooted in care. Please click here to learn more!

If you want a free Week 1 preview, please email me at architectingwellness@gmail.com or follow along @ArchitectingWellness.

This is more than a running plan.
It’s a blueprint for momentum.

Let’s build something together!

Stay safe, stay healthy!

Martin Foley - Founder, Architecting Wellness