***50% discount for first 10 buyers! Code: 5K25 (9 remaining)***

This plan is for you if:
- You have little-to-no running experience and want guidance on getting started.
- You want to run but don’t know how not to get injured!
- You want to build a general level of fitness and strength to make daily tasks easier.
- You might get bored doing the same runs week in, week out!
- You want research-backed and tested methods.
—> A detailed methodology can be found in a note in the first week of the plan!

***Why this plan is different***
—> Injury prevention at the forefront!! Take it from me, a runner who has struggled with calf injuries through traditional training for many years. I took my training into my own hands, incorporating specific strength training (little and often!), leading me to competing in my first mountain fell race! Follow this plan, and it is very unlikely that you will experience the all-too-common lower leg impact-related injuries.

—> Variety! I have made every effort to incorporate as many different sessions with similar purposes as possible - especially during the run/walk phases - only repeating once in a while to allow you to see progress.

—> Gradual progression: all too often, I see runners doing too much too soon and falling victim to injury. This plan has very gradual progression (which may seem too slow at times!) to ensure that you not only complete this plan, but build in a sustainable way a firm foundation to continue your running journey.

——How this plan works——
- This follows a linear periodisation model whereby the training slowly gets more intense (i.e. less walking, more running), with 4 x 4 week cycles, each with their own progression.
- If you feel you need more time before the final target 5K (parkrun), you are absolutely welcome to go back a couple of weeks.
- Session intensity is prescribed based on session Rating of Perceived Exertion (sRPE), a 1-10 scale built into TrainingPeaks’ post-workout feedback which reflects how hard you found the run. This is to allow flexibility in case you feel stronger or weaker on different days, and research shows sRPE is an accurate indicator of internal load.
—> For guidance on sRPE, see the note in the first week of the training plan!

If you have any queries or feedback, I am available to contact by email (Antonio.conradie@gmail.com) and I will answer questions to the best of my abilities. I very much hope that this plan benefits you, and also that you enjoy (even when it gets tough!).