WHAT’S INCLUDED IN THIS EBOOK
A complete 16-week plan designed for runners who already run and want to improve with more structure, confidence, and real results.
STRUCTURED 16-WEEK PLAN
Week-by-week training, organised with a progression designed to help you improve safely and consistently all the way to your 5K race.
ZONE-BASED RUNNING TRAINING
Learn how to train with controlled intensity, using heart rate zones and RPE to improve endurance and pace without overloading yourself.
INTEGRATED TRAINING
Strength and mobility sessions are built into the plan to help prevent injuries, improve technique, and make you a more efficient runner.
GUIDANCE ON RPE AND TRAINING ZONES
Simple guidance to help you understand how to control your effort, adjust intensity, and follow the plan with more confidence and independence.
DESIGNED FOR YOUR REAL-LIFE ROUTINE
A flexible plan that fits into your day-to-day life and helps you improve without pressure, with training sessions that work around your routine.
DO YOU ALSO WANT THIS PLAN ON TRAININGPEAKS?
- Your plan organised in your calendar, week by week
- Easy access on your phone and computer
- Workouts are easier to follow on your watch, when compatible with your device
- Less need to memorise workout blocks, paces, or repetitions
- Helps you stay more consistent with your training routine
- Ideal for anyone who wants to train with more structure and follow the plan with greater clarity
HOW IT WORKS
After purchase, you will receive the plan in PDF format by email, along with instructions to create or connect your TrainingPeaks account.
After that, I will get in touch with you so we can define the day you want to start the plan.
From there, you will be able to view your workouts in the calendar and, when compatible with your device, follow them more easily on your watch.
You do not need a Premium plan. A free TrainingPeaks account is enough to use this service, and the watch experience will depend on whether your device is compatible with the platform.
Choose the upgraded version and train with more clarity.
FREQUENTLY ASKED QUESTIONS
Yes. This plan was designed for runners who already run 2 to 3 times per week and want to improve in a more structured way. If you are still just starting out, this may be too demanding.
The plan includes 16 weeks of progressive training. You can adjust the pace if needed, but the structure is designed for that duration.
The plan includes 3 to 4 running sessions per week, plus strength and mobility sessions. Everything is organised to fit into your routine.
It is not essential, but it does help. The plan uses intensity zones that you can follow either by feel or with a watch that includes heart rate monitoring.
The zones show the intensity of the workout. In the ebook, you will find a clear explanation of each zone and how to identify it, with or without a watch.
You will receive the download link by email straight after purchase. The file is in PDF format, and you can save it wherever you want.
Yes. The file is in PDF format, so you can open it on your phone, tablet, or computer and keep it wherever is most convenient for you.
That is not a problem. You can repeat the week or adjust the plan at your own pace. What matters most is staying consistent without forcing it.
The plan is designed to help you run 5K with better performance. You can either take part in an official race or simply test your progress on your own.
The plan is designed to help you run 5K with better performance. You can either take part in an official race or simply test your progress on your own.