GYM EDITION
Train at the gym.
£14.99 one-off · One PDF
Two full-body strength sessions each week, alongside the 12-week running progression.
Equipment: a gym with dumbbells, a bench, resistance machines and space to move.
Choose gym PDFBEGINNER RUNNING & STRENGTH
Couch to 5km
+ Strength Training Plan
Build a running routine and make room for strength from the start.
A flexible 12-week plan for adult beginners, with three gradual run or walk sessions and two full-body strength sessions each week. Choose a gym or home PDF, or keep both editions to hand.
ONE ROUTINE. TWO TYPES OF TRAINING.
Running and strength, planned together.
The running progression starts with a mix of walking and running and builds towards 5km. Two strength sessions sit alongside it, so you have a clear place for both types of training in your week.
- Three easy run or walk sessions each week.
- Two full-body strength sessions, around 20-35 minutes each.
- Recovery days and guidance on progressing at your own pace.
- Written exercise cues and a weekly training tracker.
Twelve weeks is the programme structure, not a deadline. Repeat a week whenever you need more time before moving on. Reaching 5km may take longer.
YOUR STARTING POINT
Is this plan for you?
This plan is for adults who can comfortably walk for 30 minutes and want to begin running with strength training alongside it. It can suit a first-time runner or someone returning to a routine who is happy to follow a written plan independently.
You receive a self-guided PDF with written instructions. Personal programme adjustments, app access, exercise videos and coaching check-ins are not included.
If you would prefer a plan built around your individual goals, weekly video check-ins and ongoing support, explore online coaching with Will.
INSIDE THE PDF
See the plan before you choose.
CHOOSE YOUR TRAINING SPACE
Gym, home or both.
The running progression is the same in each edition. Choose your strength sessions to match the equipment you can use.
HOME EDITION
Train at home.
£14.99 one-off · One PDF
The same running progression, with two full-body home strength sessions and easier exercise options.
Equipment: a sturdy chair, a fixed worktop, a securely closed backpack you can load, and clear floor space.
Choose home PDFGYM & HOME BUNDLE
Keep both options.
£19.99 one-off · Two PDFs
Both complete editions. Choose gym or home strength for each session while following one running progression.
Save £9.99 compared with buying separately. You do not double the number of sessions.
Choose both PDFsChoose an edition to continue to the shop, review the digital delivery terms and pay by bank through GoCardless. Your PDF downloads become available after payment is verified. Read the purchase terms.
BEFORE YOU START
A few practical questions.
Can I repeat weeks?
Yes. Repeat weeks whenever you need to. The programme gives you a 12-week progression, but you can take longer to work towards 5km.
Can I use the PDF on my phone?
Yes. You can keep the PDF on a device with a PDF reader or print it. The written instructions and training tracker are included in the download.
Does the bundle mean more training?
No. Both editions use the same running progression. Choose one gym or home strength session at a time to match where you are training.
Is there a subscription or coaching included?
No. Each PDF is a one-off purchase for independent use. Online coaching is a separate service with an individual programme, weekly 30-minute video check-ins and ongoing support.
What happens after I pay?
Your downloads are released once the payment is verified. Keep your purchase page link private. For purchase help, email shoottherunnerfitness@pm.me with your purchase reference.