5K & 10K EBOOKS

  • BEGINNER 5K PLAN

    WHO IS IT FOR?

    • Perfect for anyone who has never run before or is returning to running.

    WHAT YOU’LL ACHIEVE

    • Build up to running 5K continuously
    • Follow 3–4 training sessions per week
    • Reduce injury risk

  • INTERMEDIATE 5K PLAN

    WHO IS IT FOR?

    • Ideal for runners who can already run 5K and want to improve their time.

    WHAT YOU’LL ACHIEVE

    • Build consistency and progress to run faster
      Develop strength specifically for running

  • BEGINNER 10K PLAN

    WHO IS IT FOR?

    • For runners who can comfortably run for 20–30 minutes and want to reach their first 10K.

      WHAT YOU’LL ACHIEVE

    • Improve endurance
    • Develop a steadier pace

  • INTERMEDIATE 10K PLAN

    WHO IS IT FOR?

    • For runners who already run 10K and want to improve their time with a more competitive approach.

    WHAT YOU’LL ACHIEVE

    • Work towards a sub-60-minute 10K
    • Follow a clear weekly structure
VIEW EBOOKS

HOW DO THE EBOOKS WORK?

Immediate PDF download, so you get the full plan right away.

  • Running training plans + strength + mobility, specifically designed for runners.
  • A 16-week structure with clear progression, with 3 to 5 training sessions per week.
  • Workouts designed for real life: no gym required, with home-based alternatives.
  • Lifetime access to the file, so you can reuse the plan whenever you want.
VIEW RUNNING EBOOKS

DO YOU WANT CLOSER SUPPORT?

Having a PDF plan is a great start, but personalised online coaching goes much further.

With 1:1 coaching, your plan is adjusted to your routine, goals, injuries, and target races.

You do not train alone — you have a coach by your side every step of the way.

  • Complete initial assessment
  • 100% individualised training plan
  • Weekly adjustments based on your progress
  • Direct access to your coach
VIEW PERSONALISED ONLINE COACHING

CHOOSE THE RIGHT PLAN FOR YOU

RUNNING PLAN 1:1

€61,50

A fully personalised training plan

  • 100% individualised plan
  • Weekly reviews and adjustments
  • Direct feedback via WhatsApp
  • Integrated with TrainingPeaks
Learn more

Functional FMS Assessment

€300

Functional assessment + movement plan

  • Complete FMS (7 movement tests)
  • Identifies weaknesses and asymmetries
  • Personalised corrective plan
  • At home in Lisbon
Learn more

Race Consulting

€199,90

Complete 16-week race preparation

  • Personalised 16-week plan
  • Specific strategy for your target race
  • Monthly meeting
  • TrainingPeaks integrated
Learn more

FREQUENTLY ASKED QUESTIONS & REAL RESULTS

Get clarity and find the option that best fits your current stage.

If you’re starting from zero or returning to running and want to do it safely, the best place to start is the Beginner 5K Ebook. If you’re looking for more personalised support, online coaching may be the right fit.
The ebooks are ready-to-use plans, ideal if you want autonomy and a more accessible investment. Coaching includes a training plan tailored to your routine, goals, and progress, with more direct support.
No. The ebooks also include strength and mobility work designed specifically for runners, helping you progress more consistently and reduce the risk of injury.
No, it is not essential. You can follow the plans without a GPS watch, and the strength exercises can be adapted to do at home.
After purchase, you will receive the file in digital format, ready to download and access whenever you need it.
Yes. The purpose of the coaching is to adapt your training to your availability, experience, goals, and current situation.
Yes. If you are unsure which option is right for you, you can get in touch and we can figure out what makes the most sense for your current stage.

REAL RESULTS

Different plans, different goals, but always built on structure, consistency, and progress.

“I had never run before and honestly did not think running was for me. With the Beginner 5K Ebook, I managed to run 5K without stopping, and now I run twice a week. I feel so much stronger and more confident.”

Sofia

Lisbon

“I was already running 5K, but without any real structure. The 10K Ebook gave me the plan I needed to improve. I ran 10K in 8 weeks, injury-free. It was completely worth it.”

Mariana

Porto

“Personalised coaching made all the difference for me. The plan was adapted to my routine and goals. I always felt supported and progressed with real confidence. I highly recommend it.”

Ana

Braga