Run your first 5K without sacrificing your gains.
A 12-week plan built specifically for lifters, with two structured runs a week that fit around your gym sessions instead of fighting them.
One-off payment. Instant download: PDF guide + spreadsheet tracker.
"The two weekly runs fitted easily around my gym sessions, and the gradual progression made the plan easy to follow. By the end, I felt fitter, more confident, and comfortable running 5K."
— Daniel M., 5K Plan for Lifters
What's included
- 12-week programme handbook (PDF)
- Interactive training tracker (Google Sheets & Excel)
- Two runs per week, designed around your lifting
- PB tracker, workout log and weekly coaching notes
- Access to free tools: pace calculator, fuel calculator and the Garmin/Strava prompt
Perfect for
- Lifters who want to run their first 5K
- Gym-goers who want better fitness without losing muscle
- Anyone who wants a simple, structured way into hybrid training
Common questions about this plan.
How is this different from a generic 5K plan?
Most 5K plans assume running is your only priority. This one is built around keeping your strength training intact, with running progression that works with your leg days instead of against them.
Will running affect my strength gains?
Not with this plan. Volume and placement are managed so your two runs a week support your engine without eating into recovery you need for lifting.
What if I've never run before?
That's exactly who this plan is for. It's built for lifters who are new to running, not runners looking to get faster.
What do I need to use the tracker?
The interactive training tracker works in either Google Sheets or Excel, whichever you already use, so there's nothing extra to set up.
Is there support if I get stuck?
This plan is self-guided. If you'd like check-ins and direct support alongside it, that's what 1-to-1 coaching is for.