4 Week Up and Running: Bonus Block

Who Is This For?

This 4-week Bonus Block is designed as an add-on to the Up and Running 8-week plan — but it also works perfectly as a standalone option if you can already run parts of a 5K but struggle to keep it going the whole way. It’s for anyone who wants to build confidence, reduce walk breaks, and feel stronger and more in control when tackling 5K.

What Will You Achieve?

Across 4 weeks, you’ll progress from short run intervals to longer continuous efforts with “Steady Back” runs, gradually reducing your reliance on walk breaks. By the end, you’ll be ready to complete a full 5K — whether steadily with no breaks, or with just a couple of short walks that keep you moving forward. This block can be repeated as many times as you need to consolidate your fitness and confidence.

Free TrainingPeaks Account

When you register for this Bonus Block, you’ll receive a clear, structured 4-week schedule plus a complimentary TrainingPeaks Basic Account. Your sessions will sync with your calendar and smartwatch, so you’ll always know exactly what to do, step by step.

Meet Your Coach: Jen Coppock

I’m Jen — a run coach, triathlon coach, and Biomechanics Coach. I specialise in helping people make running safe, enjoyable, and sustainable. If you’ve struggled with confidence, injuries, or just piecing it all together, this block is designed to give you the space to build gradually and succeed on your terms.

With the Bonus Block, you’ll gain the strength and confidence to put 5K firmly in your stride — and if you’re ready to push on, I’ve got plans to help you chase new personal bests too.