A CLEAR PLAN. YOUR OWN PACE.One-off programmes · Gym, home & running
SHOOT THE RUNNERFITNESS

SHOOT THE RUNNER FITNESS

RUNNING &
STRENGTH
PLANS.

A starting point that fits your life.
One payment. A plan to follow.

Build towards your first 5km with a flexible 12-week gym or home PDF plan, including strength training. Available now for £14.99 each or £19.99 together. Other eight-week Everfit programmes are coming soon.

Find your programme
ONE-OFF PAYMENTGYM & HOME OPTIONSRUNNING & STRENGTHFOLLOW AT YOUR PACE

01 / COUCH TO 5KM

Your first 5km.
A stronger start.

A flexible 12-week running progression with strength and conditioning. Choose the equipment you have and build a routine at your own pace.

YOUR STARTING POINT

For adult beginners who can comfortably walk for 30 minutes. Three easy run or walk sessions and two short strength sessions each week, with recovery days built in. Repeat weeks whenever you need: reaching 5km may take longer than 12 weeks.

Take a look inside before choosing. See a sample page and read the full Couch to 5km + Strength plan details, including the differences between the gym and home editions.

One-off Pay by Bank through GoCardless · PDF downloads after verified payment.

GYM EDITIONPDF DOWNLOAD

Couch to 5km + Strength
Gym Edition

A gradual running plan paired with gym strength sessions. Build your running time and practise the movements that support a consistent routine.

Progression
12 weeks · repeat as needed
Each week
3 runs + 2 strength sessions
Format
PDF · written instructions
  • Three gradual run or walk sessions a week
  • Two full-body gym strength sessions
  • Exercise cues, progression and recovery guidance
  • A weekly training tracker
Equipment & programme details

You’ll need a gym with dumbbells, a bench, resistance machines and space to move. Strength sessions take around 20–35 minutes. Follow the written exercise cues and adapt the loads to your experience.

A self-guided programme with written instructions. App access, exercise videos, personal coaching and check-ins are not included.

£14.99one-off

GoCardless Pay by Bank · Download after verified payment

HOME EDITIONPDF DOWNLOAD

Couch to 5km + Strength
Home Edition

The same gradual running progression, with strength sessions you can do at home. Simple equipment and clear written guidance to help you get started.

Progression
12 weeks · repeat as needed
Each week
3 runs + 2 strength sessions
Format
PDF · written instructions
  • Three gradual run or walk sessions a week
  • Two full-body home strength sessions
  • Exercise cues, progression and recovery guidance
  • A weekly training tracker
Equipment & programme details

You’ll need a sturdy chair, a fixed worktop, a securely closed backpack you can load, and clear floor space. Strength sessions take around 20–35 minutes, with easier options and guidance for building up.

A self-guided programme with written instructions. App access, exercise videos, personal coaching and check-ins are not included.

£14.99one-off

GoCardless Pay by Bank · Download after verified payment

BOTH EDITIONSPDF DOWNLOAD

Couch to 5km + Strength
Gym & Home Bundle

Both PDF programmes for £19.99. Keep gym and home strength options to hand while following one shared running progression.

Progression
12 weeks · repeat as needed
Each week
3 runs + 2 strength sessions
Format
2 PDFs · written instructions
  • Both complete 12-week PDF programmes
  • One shared running progression
  • Gym and home strength options
  • Save £9.99 compared with buying separately
How to use the bundle

You receive the gym PDF and the home PDF. Choose one strength version for each session to suit where you are training. Follow one running progression; buying both does not mean doubling the sessions.

A self-guided programme with written instructions. App access, exercise videos, personal coaching and check-ins are not included.

£19.99one-off

GoCardless Pay by Bank · Download after verified payment

A PLAN YOU CAN KEEP

Your PDF downloads become available automatically after your payment is verified. Save them to your device or print them. If you need help with a purchase, contact Will.

02 / COMING SOON

Future Everfit programmes.

Eight-week gym and home plans, plus a bespoke option, are coming later. They will use the Everfit app for exercise demonstrations and workout logging.

COMING SOON · NOT YET AVAILABLE TO BUY

All three eight-week Everfit programmes below are coming soon, including Your Own Programme. Register your interest with Will to hear when they are ready. Their delivery arrangements are separate from the Couch to 5km PDFs.

GYMCOMING SOON

Underdog
Gym Foundations

Build a consistent gym routine with three full-body sessions a week. A starting point for beginners and people returning to training.

Duration
8 weeks
Frequency
3 sessions / week
Session length
40–60 minutes
  • A structured full-body training plan
  • Exercise demonstrations in Everfit
  • Progression guidance and workout logging
Equipment & what’s included

You’ll need a gym with resistance machines, dumbbells and basic cardio equipment. Read the equipment list before buying to check your gym is suitable.

A ready-made plan to follow independently. This option does not include individual programme design, check-ins or ongoing coaching support.

£39one-off

Register interest

Coming soon · Register interest for launch

HOMECOMING SOON

Fire
Home Strength & Fitness

Make home training part of your week. Three sessions with dumbbells, bodyweight exercises and low-impact options.

Duration
8 weeks
Frequency
3 sessions / week
Session length
30–45 minutes
  • A structured home training plan
  • Exercise demonstrations in Everfit
  • Progression guidance and workout logging
Equipment & what’s included

You’ll need dumbbells, a mat and clear space to move. Adjustable dumbbells or a selection of weights will let you progress. This is not an equipment-free programme.

A ready-made plan to follow independently. This option does not include individual programme design, check-ins or ongoing coaching support.

£39one-off

Register interest

Coming soon · Register interest for launch

BESPOKECOMING SOON

Your Own
Programme

An individual eight-week plan for your goals, experience, equipment and available time. One programme, with one initial adjustment.

Duration
8 weeks
Frequency
Up to 4 sessions / week
Session length
Agreed around your schedule
  • A questionnaire and individual plan
  • Exercise demonstrations in Everfit
  • One initial adjustment within 14 days
How the bespoke option works

We agree your brief and check suitability before your programme is built. Your plan is delivered within five working days of completed onboarding, health screening and payment.

You can request one consolidated initial adjustment within 14 days of receiving your plan. Further redesigns, check-ins and ongoing messaging are part of the separate coaching service.

£89one-off

Register interest

Coming soon · Register interest for launch

A PLAN YOU FOLLOW INDEPENDENTLY

Standalone programmes give you a training plan without a monthly coaching membership. If you want weekly 30-minute video check-ins, ongoing changes and support between sessions, explore the coaching.

03 / COMING LATER THROUGH EVERFIT

The plan.
The demonstrations.
In one place.

The future eight-week programmes will let you open your session in the Everfit app, watch exercise demonstrations and record your workout as you go. The guidance will stay alongside the training.

Demonstrations are viewed inside Everfit. They show the movement; they don’t replace individual coaching or supervision.

  1. 01

    Choose and purchase.

    When your programme is available, review its full details, delivery arrangements, access period and purchase terms before making a one-off payment through GoCardless.

  2. 02

    Get your training plan.

    After payment is confirmed and onboarding is complete, Will arranges your programme access in Everfit and sends your activation instructions. Bespoke plans are built after your questionnaire and screening are complete.

  3. 03

    Train and keep a record.

    Follow your sessions, view the exercise demonstrations and log your weights and reps. Use the progression guidance to work through your eight weeks.

04 / BEFORE YOU BUY

A few
questions.

Need a hand choosing?
Ask Will.

Is this a subscription?

No. The available Couch to 5km PDFs cost £14.99 each or £19.99 for both, paid once. The separate eight-week Everfit plans and Your Own Programme are coming soon. Ongoing coaching memberships are sold separately.

Where do I pay and access my programme?

Couch to 5km purchases use GoCardless Pay by Bank. Return to this website after payment; your PDF downloads appear automatically once payment is verified. Keep your purchase page link for access. The separate eight-week Everfit programmes are coming soon; Will arranges their app access after confirmed payment and completed onboarding.

Are exercise demonstration videos included?

The available Couch to 5km PDFs include written exercise instructions; they do not include videos or Everfit access. The separate eight-week Everfit programmes, which are coming soon, will include exercise demonstration videos viewed alongside your workouts in the app.

What is the difference between ready-made and bespoke?

These programmes are coming soon. Underdog and Fire will be fixed eight-week plans for the equipment and schedule listed on each card. Your Own Programme will be designed around your questionnaire and agreed brief, with up to four sessions a week and one initial adjustment requested within 14 days of receiving the plan.

How long will I have access?

Save your Couch to 5km PDFs to keep and use at your own pace. The running progression covers 12 weeks, and you can repeat weeks or allow extra time. For the separate eight-week plans, Will will confirm the Everfit app access period before you pay; a one-off payment does not mean unlimited app access.

Does this include check-ins or ongoing support?

Standalone programmes are for independent training. They do not include regular check-ins, ongoing programme changes or coaching messages. The coming-soon Your Own Programme will include one initial adjustment. For an individual plan, weekly 30-minute video check-ins and continuing support, see the online coaching service.

How do I know a programme is suitable for me?

Read the description and equipment requirements before buying. Couch to 5km is for adult beginners who can comfortably walk for 30 minutes; it is a self-guided PDF, with no individual screening or coaching. Health screening is part of onboarding for the Everfit programmes. If you have an injury, a health condition or concerns about suitability, contact Will before purchase to discuss an appropriate starting point.

What are the PDF purchase and refund terms?

Couch to 5km is supplied by Shoot the Runner Fitness as an English-language PDF download for your own personal use. A PDF reader is required. There is no subscription, app membership, personal coaching or ongoing update service. Each edition costs £14.99; both cost £19.99. The price shown is the total programme price.

We use GoCardless Pay by Bank and release your downloads only after payment is verified. You agree before checkout to immediate digital supply and acknowledge that your 14-day cancellation right ends when supply begins. This does not affect your rights if the content is faulty, not as described, or not supplied. For help, a cancellation request before supply, or a problem with the content, email shoottherunnerfitness@pm.me with your purchase reference. We will work with you to resolve it in line with your statutory rights.

The eight-week Everfit programmes have separate delivery and access arrangements, which Will will confirm before payment.

NEED A HAND CHOOSING?

Let’s find your starting point.

Tell Will about your goals, equipment and the time you have to train.

Ask about a programme