Beginner Plan
5K
£9.99
- Duration
- 8 weeks
- Weekly structure
- 3 runs per week — easy runs, walk-run options, and light strides
- Ideal for
- First 5K or returning after time off; wants simple, confidence-building structure
5K training
Train for your next 5K with a clear path from free plan to coached support
Whether you are returning to running or chasing a faster 5K, choose the level of structure that fits — beginner and intermediate options included.
Beginner and intermediate support — choose the entry point that matches where you are today.
Free 4 Week 5K Plan
Ideal for beginners, returning runners, or anyone building consistency before race-specific 5K training. Four focused weeks to establish rhythm and confidence.
Send the free plan to your inbox
Enter your email below and start your four-week consistency block — ideal for beginners returning to running or anyone building habits before paid training.
5K Plans— beginner & intermediate
Ready-made 5K schedules with clear weekly structure. Pick the level that matches your experience — both plans are £9.99.
Intermediate Plan
5K
£9.99
- Duration
- 8 weeks
- Weekly structure
- 4 runs per week — easy base, tempo efforts, and short intervals
- Ideal for
- Can run 5K comfortably and wants to improve pace with controlled workouts
Bespoke training plan
£29.99
A personalised 5K plan built around your goal race, current fitness, and schedule — more tailored than an off-the-shelf download.
Request Custom Plan- Personalised to your goal race date and target
- Tailored weekly mileage based on your current fitness
- Pacing guidance for key sessions and race day
- Structured realistically around work, family, and recovery
Monthly coaching for your 5K goal
Work directly with Glenn Foster for ongoing plan support, accountability, and progression review. Ideal when you want a coach in your corner — not just a PDF on your phone.
Monthly coaching — pricing on enquiry.
Enquire About Coaching- Monthly coaching support with plan adjustments as you progress
- Accountability check-ins so you stay consistent through busy weeks
- Clear progression from where you are now to your race goal
- Led by Glenn Foster, England Athletics Coach in Running Fitness
Race day support
Race Day Essentials
Useful running gear and nutrition for training and race day. Some links may earn Running Progress a commission at no extra cost to you.
Running Shoes
Find the right trainers for your distance, pace and running style.
Amazon
Shop Running ShoesGPS Running Watches
Track pace, distance and training progress with a GPS watch built for runners.
Amazon
Shop GPS WatchesRace Day Nutrition
Gels, drinks and snacks to fuel your race-day performance.
Amazon
Shop NutritionFuel & Hydration
Gels, electrolytes and endurance nutrition for training and race day.
Shop Endurance NutritionQualified Coaching
Training built on experience
Glenn Foster · England Athletics Coach in Running Fitness
- Marathon PB: 3:19
- Half Marathon PB: 1:29:41
Glenn improved from a 4:34 marathon to 3:19 over many years of consistent training while balancing full-time work — the same practical approach behind every Running Progress plan.
Whether you start with the free plan or invest in bespoke support, the focus stays the same: sustainable training for everyday runners, not elite assumptions.
Read more about Glenn and Running Progress