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4 Week Intermediate 5km Program

What You Get With Your Program:

4 Week Bespoke Training Plan

Online Coaching App

Community Access

Ongoing Coaching Support

Flexible Payment Options

Bonus: Strength & Conditioning exercises

£34.99

£8.74 per week

Start Your Plan

Program Overview

Ready to sharpen up and set a new 5K PB?

This 4-week block dials in speed with three focused run sessions each week—intervals, threshold work, and an easy aerobic run—plus two strength & core sessions to keep you powerful, efficient, and injury-free.

Paces are tailored to your target 5K time, delivered via the app with coaching support and community accountability.

No fluff, no guesswork—just four weeks of smart, structured training to get you moving faster when it counts.

Training Days: 5 days per week
Length: 4 weeks
Running Sessions: 3 per week
Gym Sessions: 2 sessions per week
Start Your Plan

How it works

No more scrolling forums, second-guessing your splits, or hopping between apps. We give you a clear, structured path so you can focus on training ... not overthinking.

Get The Program

Get The Program

Customise Your Program

Customise Your Program

Join The Community

Join The Community

Train With Purpose

Train With Purpose

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Is this for you?

You’re ready to smash your 5km PB and want a proven, no-fluff plan to make it happen.
You want a structured program that blends strength and speed, without burning you out.
You need a clear roadmap, weekly coaching support, and a training app that keeps you on track.
You’re after more than a plan—you want a real community that keeps you focused and fired up.
You’re willing to commit to 3 run sessions + 2 strength sessions a week, and you want every session to count.

Loads of valuable programmes and a really personal approach.

- Rosie Hadley

This helped me become the fittest I’ve been.

- Scott Johnston

Smashing my original goal—completed my first half marathon in 2hr 2min!

- Cameron dulai

Advice around fuelling and recovery has kept me injury free.

- Kelly Turner

Always has a way to make things understandable and clear.

- Luke Norman

The books and podcasts James sent me have been a game changer.

- Shadi

James’ attention to detail is the next level.

- Connor

Ended up beating our target time by 2 minutes—definitely wouldn’t have been possible without HAC’s help!

- Sam

It’s shown me that anyone can do anything with the right help.

- Ita

Clear intention and progression in the training programming from week to week.

- Dre

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Get Started

Ready?

Start your program today
Start Your Plan

Not Quite Sure? Get In touch

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Frequently Asked Questions

What makes this different from other running training plans?

Unlike a generic running program, our program is tailored to your current ability and specific target pace. We use our Running Calculator and data from thousands of runners to create a plan that’s right for you. You'll also get direct access to coaches for questions and movement feedback, plus a supportive community—so you’re never training alone.
No prior experience or set race goal is required. Whether you’re aiming for your first 5K or chasing a marathon PR, we’ll assess your fitness and build a plan that meets you where you are.
Most runners complete 3–5 workouts per week, balancing easy runs, speed intervals, long runs and recovery sessions.
You’ll have direct access to your coach via the app for form feedback, training check-ins, and on-the-fly plan tweaks whenever life or training throws you a curveball.
Whenever you want—the program is ready to go as soon as you are. Jump in on your schedule and begin tackling your running goals today.

With a fixed-length program you buy the program up front for a single one-off payment and then have access to the entire program immediately.