This plan was specifically designed for complete beginners who want to run their first 5K in 12 weeks. If you’ve never considered yourself a runner - or if running feels intimidating or overwhelming - this program was built with you in mind.

✔️ Walk/run progressions that build endurance and confidence gradually
✔️ Strength training included to support injury prevention and performance
✔️ 2–3 run/walk sessions per week + optional cross-training day
✔️ 2 to 3.5 hours per week of training
✔️ All workouts based on time, not distance - no GPS watch needed
✔️ Fitness testing (walk or run) at the start and Week 11 to track your progress
✔️ Adjust workouts in Training Peaks (with a paid account)
✔️ Email access to our Canadian Certified Exercise Physiologists for questions and support
✔️ Designed to reduce injury risk with built-in recovery weeks
✔️ Perfect for anyone who can walk for 20–30 minutes and is ready to take the next step

“My knee-jerk response to your request for a testimonial is to say how it’s been so nice to work with your endurance program—but believe it or not, it’s more meaningful than that. Although a program just sounds like structure, it’s actually a turn-key between languishing and flourishing.”
– Helena

Stop postponing your running goals. Start with us—and we’ll guide you all the way to 5K.