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Our Training Plans are designed by Olympic finalist Andy Baddeley in collaboration with Andy Hobdell, who has coached runners to the last three Olympics at distances from 1,500m to the marathon.
We’ve colour coded each day’s training so that you can see at a glance when the easiest and hardest days are.
Choose a plan based on your experience and how much training you are used to doing. The paces in each plan are completely adaptable to your target race goal but the overall volume should only be attempted if you’ve already built up sensibly to this frequency of running.
We know that life sometimes gets in the way. If you have a tough day and can’t face a planned workout, just getting out for an easy run is absolutely fine. Similarly, if you need to miss a day, that’s fine too – don’t panic and try to make up for lost time.
If you’re looking to run three times per week, maximising the return on your time, this is the plan for you. We’ve built the plan to be as flexible as possible - you can find the best way to fit the three different runs into your lifestyle.
If you’re looking to run four times per week in search of that 5k best, download this plan! The training progresses over 10 weeks to get you strong, fast and race-ready.
If you’re an experienced runner with 5 or 6 days a week to train, you can download our most comprehensive plan here. It balances hard training days with optimised recovery to get you perfectly ready for race day.
Please help us to keep making brand new videos about running by subscribing to our YouTube channel. Just like this Training Plan, it’s completely FREE! Just hit SUBSCRIBE below!
