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.
We believe that each individual's ultimate goal is the realization of potential through high performance and great health. And, that performance and health can be symbiotic. My coaching foundation is built on serving complex cases, from Olympic Journeys to Chronic Pain. To do this I create a clear path for each individual by meeting them where they're at and guiding them to where they want to go.