TRAINING PLANS
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COACHING
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TRAINING PLANS 〰️ COACHING 〰️
beginner 5Ks to marathon goals, you’ll find structured guidance, PERSONALISED support, and a focus on building a resilient runner — not just a FAST one.
| COACHING |
Rooted in the Slow Wins philosophy, each plan focuses on consistency, gradual progress, and long-term enjoyment of running.
01 | BASE.
start steady
Build consistency from the ground up with a personalised weekly plan, tailored pacing guidance, and direct support. Ideal for runners starting their journey or returning with a focus on steady, sustainable progress.
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Custom 4-week training plan (updated monthly)
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Monthly training feedback form (Google Forms)
Monthly email summary and guidance
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Access to exclusive training resources and material
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Email/WhatsApp support (48hr response)
Go beyond the basics with a dynamic training plan, regular adjustments, and weekly feedback. Designed for committed runners aiming to improve performance, stay accountable, and build long-term momentum.
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Ongoing adaptive training plan (updated bi-weekly)
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Bi-weekly feedback forms/check-ins (video calls)
Personal coaching notes
Monthly race planning (if applicable)
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Full access to exclusive training resources and material
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Email/WhatsApp support (Same day response)
Train with precision toward your biggest goals. This tier includes advanced race prep, in-depth analysis, priority support, and high-touch coaching — ideal for athletes chasing personal bests or major events.
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Dynamic training plan (updated weekly)
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Weekly feedback forms/check-ins and summary (video calls)
Personal coaching notes
Full race planning and strategy
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Full access to exclusive training resources and material
Video form analysis (1x per training block)
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Unlimited Email/WhatsApp support
Priority onboarding & response time
race ready
02 | CORE.
build heady
03 | ELITE.
ready to go?let’s get pbs TOGETHER
start steady
〰️
build heady
〰️
race ready
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start steady 〰️ build heady 〰️ race ready 〰️
| TRAINING PLANS |
Whether you're just starting out or chasing a new PB, our training plans are designed to meet you where you are — and take you further.
beginner PLANS
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This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
intermediate PLANS
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
advanced PLANS
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
-
This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.
Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace.
Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.
Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.
-
3 structured run/walk sessions per week
1 day of low-impact cross-training (cycling, swimming, or yoga)
1 strength day for injury prevention
Weekly fun goals and motivational prompts to keep it light and engaging
A gentle progression in time on feet and running duration
Built-in rest and recovery days
-
Run for 30 minutes (or 5K) non-stop
Build a regular running routine you enjoy
Feel confident, strong, and proud of how far you’ve come
| ADD-ONS |
Our add-ons give you that extra edge — whether it’s a confidence boost, customisation, or a bit more accountability.