This 12-week plan is designed for runners ready to move beyond walk/run intervals and build toward a stronger, more confident 5K.
Following the Slow Wins philosophy, this plan focuses on consistency, smart progression, and enjoyment. Each week includes structured running sessions — like easy runs, tempo efforts, and strides — supported by strength training and cross-training to build aerobic fitness, reduce injury risk, and keep things interesting.
Whether you’ve just completed your first 5K or are looking to develop more structure and variety in your training, this plan provides the guidance, flexibility, and motivation to help you improve — without the pressure to chase pace too soon.
You’ll finish the 12 weeks with stronger endurance, a sharper sense of pacing, and the confidence to run a more controlled and enjoyable 5K.
This 12-week plan is designed for runners ready to move beyond walk/run intervals and build toward a stronger, more confident 5K.
Following the Slow Wins philosophy, this plan focuses on consistency, smart progression, and enjoyment. Each week includes structured running sessions — like easy runs, tempo efforts, and strides — supported by strength training and cross-training to build aerobic fitness, reduce injury risk, and keep things interesting.
Whether you’ve just completed your first 5K or are looking to develop more structure and variety in your training, this plan provides the guidance, flexibility, and motivation to help you improve — without the pressure to chase pace too soon.
You’ll finish the 12 weeks with stronger endurance, a sharper sense of pacing, and the confidence to run a more controlled and enjoyable 5K.
