PDF guide
Run Your First 5K, Then a 10KThree week-by-week plans, your paces calculated for you, running form and strength work for runners
PDF · 31 pages · $29
You know exactly what to run each day, at what pace, and how to go from zero to 5K and then 10K without skipping steps.
Who it's for
Complete beginners who want to run 5K without stopping, runners who want a faster 5K, and anyone training for a first 10K.
Inside
- Two starting tests to find out where you stand
- Your training paces calculated from your aerobic speed, in min/km and min/mile
- Plan A: zero to 5K in 10 weeks (run-walk)
- Plan B: a faster 5K in 8 weeks
- Plan C: your first 10K in 10 weeks, with a time-goal option
- Running form, cadence and breathing
- Strength training for runners: two 20-minute sessions
- Week-by-week training log
What you get
- The full guide as a PDF (31 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 16scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 31pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Your Starting Tests
- 03Your Paces, Calculated
- 04Plan A: Zero to 5K in 10 Weeks
- 05Plan B: A Faster 5K in 8 Weeks
- 06Plan C: Your First 10K in 10 Weeks
- 07Key Workouts, Explained
- 08Running Form
- 09Strength Training for Runners
- 10Staying Injury-Free
- 11Fueling and Hydration, Simply
- 12Race Day
- 13After Your 10K
- 14Training Log
- 15Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$59
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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As described or refunded
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.