PDF guide
Run Your First 5K, Then a 10KThree week-by-week plans, your paces calculated for you, running form and strength work for runners
PDF · 31 pages · $29
You know exactly what to run each day, at what pace, and how to go from zero to 5K and then 10K without skipping steps.
Who it's for
Complete beginners who want to run 5K without stopping, runners who want a faster 5K, and anyone training for a first 10K.
Inside
- Two starting tests to find out where you stand
- Your training paces calculated from your aerobic speed, in min/km and min/mile
- Plan A: zero to 5K in 10 weeks (run-walk)
- Plan B: a faster 5K in 8 weeks
- Plan C: your first 10K in 10 weeks, with a time-goal option
- Running form, cadence and breathing
- Strength training for runners: two 20-minute sessions
- Week-by-week training log
What you get
- The full guide as a PDF (31 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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Chapters
- 01Before You Start
- 02Your Starting Tests
- 03Your Paces, Calculated
- 04Plan A: Zero to 5K in 10 Weeks
- 05Plan B: A Faster 5K in 8 Weeks
- 06Plan C: Your First 10K in 10 Weeks
- 07Key Workouts, Explained
- 08Running Form
- 09Strength Training for Runners
- 10Staying Injury-Free
- 11Fueling and Hydration, Simply
- 12Race Day
- 13After Your 10K
- 14Training Log
- 15Sources
Also included in
4 PDF guides
Runner PackFrom your first 5K to the half and the full marathon, plus trail running and the cardio sessions that make you faster.
$59one-time payment
18 PDF guides + the 12-Week Training Programme
Complete LibraryAll 18 guides plus the 12-Week Training Programme: everything we publish, in one go.
$149one-time payment
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.