Duration: 12 Weeks
Level:  Beginner / Intermediate
Training Zones: Heart Rate / RPE
Training hours: This is customised to each person during the free 60 min consultation



Take your running to the next level with our tailored 12-Week 5K Intermediate Training Plan. Crafted for runners who complete a 5K in 20 minutes or slower, this plan is your gateway to elevating your performance and breaking personal barriers.

Designed with your progress in mind, our intermediate plan is built to help you achieve your goals, whether it’s setting a new personal best or refining your running technique. Our structured workouts and progressive approach ensure you’re well-prepared to tackle the 5K distance with confidence.

Imagine crossing the 5K finish line knowing you’ve surpassed your previous limits. Our plan turns that vision into reality. With paced training sessions, performance-focused strategies, and expert guidance, you’ll be fully equipped to push your boundaries and achieve your aspirations.

This plan isn’t just about running a 5K; it’s about reaching your potential and setting new standards. Whether you’re aiming for a faster time or seeking to refine your race strategy, our 12-Week 5K Intermediate Training Plan is your ultimate tool for success. Elevate your running journey – purchase now and embark on a transformative path to achievement.



For runner that completes a 5k in 20 minutes or slower. Our intermediate 5k plan is designed to drop your 5k time substantially. Through specific workouts, structure and periodization, our training plan will help you set a new personal best. It will make you faster over other distances and keep you injury free right up until your event.


running charts  running calendar



Unlock the power of personalized training with our offerings. Each of our training plans comes with a complimentary 60-minute consultation with our dedicated running coach. This initial conversation sets the stage for a journey tailored to your needs. By taking into account your fitness level and lifestyle, our coach creates a schedule that’s uniquely yours.

Paid plans take customization to the next level. They’re meticulously crafted to cater to your individual goals and requirements. This means your training isn’t a generic template – it’s a plan built around you. Whether you’re striving for a marathon PR or aiming to complete your first 5K, our approach ensures that every step you take is optimized for your success.

Athlete Reviews

Graeme is awesome

Working with Graeme has been great. He has refined my technique and boosted my confidence. From open-water swim drills to mastering brick workouts, his guidance has taken me from a recreational athlete to a podium contender.
- John Harris


Training on my own led to burnout and inconsistency. Having a running coach has provided me with a sense of accountability and a well-rounded approach to training. The mix of workouts keeps things interesting, and the results speak for themselves.
- David Smith

Great Coach

I've always been a casual runner, but I wanted to take my training to the next level. My running coach helped me set clear goals and structured workouts that pushed my limits while keeping me injury-free. The progress I've made in just a few months is astonishing.
- Michael Johnson