4 WEEK
BEGINNER 5KM PROGRAM
IS THE BEGINNER 5KM PROGRAM FOR ME?
What Is Included?
Ready to Hit your Running Goals?
Join the thousands of other athletes we have helped peak for race day.
What Our Athletes Have To Say
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbel...
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbell with any technique. My running was boring and stagnant. My fitness was inefficient. James set me programmes that enabled me to complete an individual HYROX, doubles HYROX and other competitions. I had no motivation or goals and he helped me accomplish things I never thought possible. On race days, he gave the best advice. I would never have done the things I have this year without his help. It’s shown me that anyone can do anything with the right help. Thank you james.
I started with James with a crossfit…
I started with James with a crossfit programme, James designed a personal programme for me that brung up my weaknesses, at the same time maintainin...
I started with James with a crossfit…
I started with James with a crossfit programme, James designed a personal programme for me that brung up my weaknesses, at the same time maintaining levels at all the other aspects of crossfit. This helped me become the fittest ive been.After the crossfit programme i was lucky to get a spot on the london marathon. James wrote me a specific progressive plan that led me all the way up to race day. The programme was designed for me taking into account fitness levels, life, injuries etc.10/10 coach, very knowledgeable, approachable and understanding.
Intuitive programming
James is a very approachable and versatile coach. He has vast knowledge in CrossFit, functional fitness and cardiovascular based exercise. He has h...
Intuitive programming
James is a very approachable and versatile coach. He has vast knowledge in CrossFit, functional fitness and cardiovascular based exercise. He has helped me come on leaps and bound in my performance while still enjoying the pleasures of life. I highly recommend hybrid athlete club and James.
James has helped me 1-2-1 and in class…
James has helped me 1-2-1 and in class environments with CrossFit & functional fitness tips to take my performance to the next level. Always ap...
James has helped me 1-2-1 and in class…
James has helped me 1-2-1 and in class environments with CrossFit & functional fitness tips to take my performance to the next level. Always approachable and is willing to help at any time. Great coach.. knowledgable, motivational and cuts the BS out
An Ironman in 16 weeks
I remember coming to hybrid athlete club setting an un realistic goal of competing in an Ironman with 16 weeks of training. little did I know that ...
An Ironman in 16 weeks
I remember coming to hybrid athlete club setting an un realistic goal of competing in an Ironman with 16 weeks of training. little did I know that it was unrealistic at all but actually about setting the challenge that it’s not about time it’s about just completing. James set me up a great endurance plan and also helped me lots with my nutrition and recovery so I could keep high volume across the weeks. He also built in phases of recovery and then calculated when I would be in peak week for my race day. Hybrid athlete club have been absolutely phenomenal in helping me complete one of my all time dreams in become an Ironman. Thank you
5k to Half Marathon experience
James was an excellent coach giving me specific advise from where I was at currently going from never having run more than 5k outdoors to my first ...
5k to Half Marathon experience
James was an excellent coach giving me specific advise from where I was at currently going from never having run more than 5k outdoors to my first half marathon completed in March 2023 smashing my original goal of 2hr 45 and getting 2hr 2 min on race day. From specific programming/ advise/ warm ups and cooldowns and tailoring the programme when I had a slight ankle injury to just doing rowing to keep my cardio up before race day.
Program Overview
This is a 4-week program that includes a couch to 5km phase and consists of 3 running sessions per week.
Each week you will tackle interval runs, threshold sessions, and low-intensity long runs.
You’ll also get weekly strength and conditioning sessions and a core conditioning session tailored to keep you injury-free.
Per Week
Per Week
Per Week
Example Training Week
This is an example week from the intermediate 10km program, sessions will vary depending on the program and the phase within that program.
Interval Runs:
To improve your speed and cardiovascular fitness. You'll learn what it feels like to run FAST and increase that top-end speed whilst feeling it.
Threshold Sessions:
To increase your lactate threshold and improve your race-day stamina. We'll teach your body to work harder for longer and prepare for an all out effort on race day.
Low-Intensity Long Runs:
To build a mountainous foundation of aerobic fitness and muscular endurance. These may not be sexy, but when your new easy run pace used to be your quick run pace, you'll be feeling damn sexy!
5 minute walk into 5 minute @ Easy pace
3 x 1KM @ Easy Pace into
:90 @ Threshold Pace
(No Rest Between)
5 minute easy walk
5 minute walk into 15 minutes @ Easy pace
8 X :30 Effort up a hill
Walk back to start (aim for 1 sprint every 2 mins)
10 minute @ Easy pace
5 minute walk into 5 minutes @ Easy pace
4 miles @ Easy pace
2 x 1 Mile @ Target Pace + 2 minutes @ Easy Pace
2 Miles @ Easy Pace
READY TO TAKE ON A 5KM IN 2024?
A decade of coaching and thousands of athlete experiences underpin this 5km beginner running program.
This isn’t just a training program! We will work with you to set out the perfect race plan from day one and invest the time need to ensure you stay accountable and motivate to perform.
Optimise your training, recovery, strategy and performance like never before!
