5K Training Plan
Run your first 5K without sacrificing your gains.
A 12-week plan built specifically for lifters, with two structured runs a week that fit around your gym sessions instead of fighting them.
One-off payment. Instant download: PDF guide + spreadsheet tracker.
12
Weeks
2
Runs per week
PDF
+ spreadsheet
“The two weekly runs fitted easily around my gym sessions, and the gradual progression made the plan easy to follow. By the end, I felt fitter, more confident, and comfortable running 5K.”Daniel M.
01
What's included
- 12-week programme handbook (PDF)
- Interactive training tracker (Google Sheets & Excel)
- Two runs per week, designed around your lifting
- PB tracker, workout log and weekly coaching notes
02
Perfect for
- Lifters who want to run their first 5K
- Gym-goers who want better fitness without losing muscle
- Anyone who wants a simple, structured way into hybrid training
Get started
Ready to start?
12 weeks, two runs a week, built around your lifting.