This plan is designed to start where the Couch to 5Km plan finished. If you are capable of running 30-40 minutes without stopping and/or completing a 5Km event then this plan is a good place to start building up to your next 5km at the end of the 20 weeks. It contains 3 run sessions per week with a bit more focus on steady constant running to build aerobic fitness and a small amount of speedwork to develop an ability for the body to cope with faster running.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.