About This Program

Run your first 5K! Gain confidence that you can cover the distance! 

This plan provides a relaxed build up and emphasis on strength training which will guide runners to reach their potential. Runners will be guided through four to five days a week of running (on road and soft surfaces), walking for recovery. Mobility and strength training will also be incorporated.

Progress from a long run of 1.5 mi / 2.4 km to 5K over the next 8 weeks. 

Gradually increase your weekly mileage with easy effort runs.

Incorporate weight training and mobility to prevent injury.

Facilitate recovery with planned rest days and step back weeks.

Build race ready confidence with increased endurance.