I really like this plan. The key is patience at first because we need to build your aerobic base and endurance. So to start with it’s all a bit samey, but then once we get into week 9 and beyond we can start to introduce some intervals. You’ll naturally find your pace will improve as you do more easy runs. To be honest I would keep them flat for now, otherwise you’ll find your heart rate will spike and you’ll need to walk. So I think sticking either to the seafront or the lower park (I do loops when I need an easy run) is the best option.

Then once the fitness improves then we can look to introduce some hills. On Wednesdays I’ve put the stair climber. This is the best bit of equipment in the gym, especially to build strength in your glutes and hamstrings. Start off at a really low level as again we want to keep the heart rate low. If 20 mins is too much at first, stop at 10, we can always build up. Then with the extra time in the gym you could do some stretches or perhaps even some upper body stuff.

Thursdays are reserved for GLC. That’s the perfect class for you and compliments the running really well. Saturday will be easy parkrun, Monday long run. It’s a nice routine and consistency is what will bring you the best results, week in week out, getting out there, whatever the weather, days you might feel tired.

The number of times my team say in their feedback “I didn’t want to do that today, but I feel so much better for it”. So always remember that. Starting is often the hardest part, but it’s worth it once you do.

Excited to help you on this journey. It’s a great goal race to have and I think we can get you running a PB and also your 5k time will naturally improve with this training plan.

Let’s do this.