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First 5K (C25K) (Up to 2hrs per week)


Owen Connolly

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8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

If you are a complete novice to running this plan is perfect for you.
We gradually build up the running time over 8 weeks and give the optimal chance for a successful outcome.
Please ensure you consult your doctor before taking on any training program.
If you don't have a good pair of runners then this is the perfect time to go to your local sport shoe store and treat yourself to a pair that suits you. Your feet will be delighted with you.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:37 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:37 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Owen Connolly

Owen Connolly Running (Coach)

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.