Online coaching or a training plan: which suits you?

You can be a beginner and train independently. You can also have years of experience and benefit from a coach. Experience is only part of the decision. Think about whether you want a clear sequence to follow yourself, or someone to build your programme, review your feedback and help you adjust it as life changes.

What a standalone plan gives you

My Couch to 5km + Strength plans provide a fixed 12-week running progression alongside two strength sessions a week. You choose the gym or home edition, read the written instructions and work through it independently. Repeating weeks and allowing extra time are part of the approach.

These are PDF downloads for adult beginners who can already walk comfortably for 30 minutes. They cost £14.99 each, or £19.99 for both editions as a one-off purchase. There is no subscription. Check the equipment requirements and suitability before buying.

A PDF can suit you when the goal matches your own, you can organise your week and you feel comfortable following written guidance. It does not include an individual programme, exercise videos, Everfit access, personal screening or coaching check-ins.

What online coaching adds

With online coaching, I build your programme around your starting point, goals, available equipment and time. You receive it through Everfit, with exercise guidance. We review how training is going in a weekly 30-minute video check-in and make programme adjustments as needed.

Direct messaging is available between check-ins, with messaging hours of 08:00-20:00. Coaching also includes general guidance on nutrition, hydration and recovery. This can be useful if your schedule varies, you have several goals to balance, or you want regular feedback while building consistency.

Compare the ongoing commitment

The Original Eight founding offer is currently available at £99 a month for the first eight clients, with that monthly rate protected for 18 months from joining. The standard rate is £129 a month once those founding memberships are filled. Both receive the same coaching service.

Coaching has a three-month minimum commitment, followed by two weeks' cancellation notice. Read the full terms before signing up. A one-off PDF and an ongoing coaching membership have different costs and levels of support; choose the one you can comfortably sustain.

Ask yourself three useful questions

Does this plan's goal match what I want? Can I follow its sessions with the time and equipment I have? When I get stuck, am I happy making the next decision myself, or would I value talking it through with a coach?

If you mainly want a structured route towards your first 5km, look at the PDF plans. If you want a programme shaped around building strength, returning to fitness or fitting running into a wider routine, coaching gives us space to work on that together.

Start with a conversation when unsure

A free 30-minute consultation lets us discuss your goals and starting point before you commit. You do not need a polished fitness goal or a perfect training history. Bring your questions and an honest picture of the week you have available.