Plan Goal: Complete your first 5K with confidence!

This 8-week beginner-friendly plan is designed for anyone looking to build up safely to running 5K. We'll gradually progress from run-walk intervals to continuous running, helping you build endurance, confidence, and enjoyment in your running. With 3–4 sessions per week, you'll develop consistency without feeling overwhelmed. Optional mobility and strength add-ons will support injury prevention and movement quality.

Perfect for: New runners, anyone returning to running, or those aiming to finish their first 5K comfortably.

To support your running and keep your progress moving forwards, we recommend (optional) adding some complementary training alongside your run plan.

Including a little extra work in these areas can really help your overall performance and recovery:

✅ Strength & Conditioning: Build resilience, improve posture, and reduce injury risk.
✅ Mobility & Recovery: Support joint health and flexibility, and aid recovery between runs.
✅ CrossFit / Functional Fitness: Boost full-body fitness, power, and endurance in a varied, fun way.

These are entirely optional, but they’re a great way to build a stronger foundation around your running!

If you’d like guidance on how to combine them with your running plan, just reach out — we’re here to help.