5K Intermediate

5K Intermediate

Learn to walk/run a 5K! This is 12-week (plus race week) for those individuals who are currently active and who have a cardio fitness base or who have previously done our 5K beginner.

The program is designed to do 3 days of walking/running per week. So space out your days with rest days or gentle movement days in between. You track your progress on the PDF file included.

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5K Intermediate
  • 5K | Intermediate Plan

    155 KB

    Learn to walk/run a 5K! This is 12-week (plus race week) for those individuals who are currently active and who have a cardio fitness base or who have previously done our 5K beginner.

    The program is designed to do 3 days of walking/running per week. So space out your days with rest days or gentl...

  • 5K | Intermediate + Speed and Hill

    138 KB

    This is the 5K Intermediate Plan, PLUS Speed and Hill Training

  • Mindset

    In this video, Louise goes through the mental barriers that you may have when starting your running journey - and coaches you through them.

  • Running Form & Shuffle

    This video goes over proper running form and injury prevention. This is for all beginner runners/walkers, to learn proper form that will help keep you consistent and prevent injury.

  • Arms

    It's important to use your arms when you run - this little video explains why.

  • Body Positioning

    When you run you start to fatigue and your form starts to crumble. This video explains the proper body positioning for form correction during runs, and why it is important.

  • Running Uphill

    Louise explains and demonstrates the proper way to run/walk up hill.

  • Running Downhill

    Louise explains and demonstrate show to properly run downhill, and why it is important.