Your Plan at a Glance
Everything you need to know before you start — how the plan works, what to expect, and the principles behind it.
Coach's note for Beth
You have a great base to work from — you are already active in the gym and have some running experience. The sub 30:00 5k is absolutely achievable. A sub 30 pace is 6:00/km, which means running 5 km continuously at a controlled, steady effort. The running programme starts gently with run/walk intervals and builds progressively over 12 weeks. By week 12 you should be capable of running the full 5k without stopping, and well on the way to sub 30.
🏋️ Strength focus
Two dedicated lower body sessions per week with a heavy glute emphasis — hip thrusts, RDLs, Bulgarian split squats, and cable work. One upper body session. All sessions designed for a commercial gym with home kit as backup.
🏃 Running focus
Three running sessions per week starting with structured run/walk intervals (C25K-style) and progressing to continuous running at target 5k pace. No junk miles — every run has a purpose.
💪 Core focus
15–20 minutes of core work built into strength sessions, 3 times per week. Focuses on anti-rotation, stability, and deep core strength — which also directly supports running efficiency and glute activation.
🥗 Nutrition focus
A practical, flexible eating framework built around protein, whole foods, and timing around training. No calorie counting required — just smart principles that support both muscle growth and running performance.
📅 How the 12 weeks are structured
Phase 1 — Foundation (Weeks 1–4)
Building the habits, learning the movements, and establishing your running base. Strength sessions use moderate weights focused on form. Running uses run/walk intervals — you are not expected to run continuously yet. Core work introduces fundamental stability exercises. Expect to feel challenged but not destroyed.
⚡ The golden rules
- Sleep is the most powerful recovery tool you have. Aim for 7–9 hours. Glute growth and running adaptation both happen during sleep, not during the session itself.
- Protein is non-negotiable. Aim for 1.6–2.0g per kg of bodyweight daily. Without adequate protein, strength training does not produce the muscle growth you are training for.
- The rest days are part of the plan. Do not add extra sessions because you feel guilty. Active recovery (a walk, gentle yoga) is fine. Extra hard sessions are not.
- Progressive overload is everything. In strength sessions, increase weight slightly every 1–2 weeks on your main lifts. Your glutes will not grow if the stimulus stays the same.
- Run slower than you think you should. Easy running should feel genuinely easy — you can hold a full conversation. If you are gasping, slow down. This builds the aerobic base that makes the fast running possible.
- Consistency beats perfection. A slightly imperfect session done consistently beats a perfect plan done sporadically. Show up even when you do not feel like it — especially then.
Weekly Schedule
Your default 5-day week. Day 6 is optional — use it when energy allows, skip it when life gets in the way.
Strength Training
Two lower body sessions and one upper body session per week. Lower body is built around glute-dominant movements with progressive overload throughout the 12 weeks.
Glute activation warm-up — do this before every lower body session
2 sets of: Banded clamshells ×15 each side · Banded glute bridge ×20 · Donkey kicks ×12 each side · Hip circles ×10 each direction. This takes 5–7 minutes and dramatically improves glute recruitment during the main session. Do not skip it.
Running Programme
Three runs per week, building from run/walk intervals to continuous running at 5k pace over 12 weeks. The target is sub 30:00, which is 6:00/km.
6:00
Target pace/km
for sub 30:00
7:30–8:30
Easy run pace
conversational effort
3×/week
Running sessions
Tue · Thu · Sat
🎽 Running tips for beginners
- Get properly fitted running shoes. Go to a running shop (Run4It, Sweatshop, or similar) and get a gait analysis. The right shoe makes a bigger difference than almost anything else for injury prevention.
- Slow down on easy runs. 7:30–8:30/km will feel embarrassingly slow. That is correct. Easy running builds your aerobic engine. If you run your easy runs too fast, you just accumulate fatigue without the aerobic benefit.
- Breathe through your mouth. At the paces you are running, nasal breathing alone is not sufficient. Breathe naturally and rhythmically — many runners find a 2:2 pattern (2 steps in, 2 steps out) helpful.
- Form basics: Relaxed shoulders (not hunched up by your ears), slight forward lean from the ankles, arms swinging forward-back not across the body, quick light steps rather than heavy slow ones.
- The run/walk method works. Walking during early sessions is not failure — it is the correct approach. The intervals are carefully designed to build your aerobic base safely. Trust the process.
Core Work
15–20 minutes of core training 3 times per week, added to the end of strength sessions. Focused on stability and anti-rotation — the core strength that actually matters for running and lifting.
Why this core programme?
Crunches build the superficial abs you can see but do not build the deep stability that supports your spine during heavy lifts and keeps your running form from collapsing after 3 km. This programme focuses on anti-extension (planks, dead bugs), anti-rotation (Pallof press, Copenhagen), and hip flexor strength — all of which directly translate to stronger glute work and faster running.
Nutrition Guide
A practical framework for eating to support glute growth, running performance, and feeling great. No calorie counting, no off-limits foods — just smart principles.
The most important thing
If you only take one thing from this section: eat enough protein. Everything else — meal timing, carb cycling, supplements — is secondary. Protein is what your muscles are built from, and most people eat significantly less than they need when training seriously.
Macro targets
~120–140g
Protein
per day · ~1.8g/kg bodyweight (assuming ~70kg)
~180–220g
Carbohydrate
per day · fuel for training and recovery
~60–70g
Fat
per day · hormonal health and satiety
~2,000
Calories (approx)
adjust based on hunger and progress
Daily meal framework
🌅 Breakfast
Within 1 hour of waking · ~400–500 kcal · ~35g protein
☀️ Lunch
~500–600 kcal · ~35–40g protein
🌙 Dinner
~500–600 kcal · ~35–40g protein
🍎 Snacks
2 per day · ~150–200 kcal each · aim for protein in every snack
⏱️ Timing around training
- Before strength training: Eat a moderate carb and protein meal 1.5–2 hours before. Something like oats with protein powder or chicken and rice. Avoid big fatty meals in the 90 minutes before training.
- Before running: Run on a relatively empty stomach or with a light snack (banana, a few rice cakes) 45–60 minutes before. Heavy meals and running do not mix well.
- Post-training (within 30–60 min): A protein and carbohydrate combination. Greek yoghurt and fruit, a protein shake with a banana, or a chicken wrap are all ideal. This is the window where muscle repair begins.
- Hydration: 2–3 litres of water per day, more on training days. A good indicator is pale yellow urine. Coffee and tea count toward hydration but are mild diuretics — do not rely solely on them.
💊 Supplements worth considering
Creatine monohydrate (5g daily): The most researched supplement in existence. Significantly supports both strength and power output. Cheap, safe, and effective. Take it every day — timing does not matter much.
Protein powder: Not necessary if you are hitting protein targets from food, but very useful as a practical top-up. Whey is the most bioavailable — use casein at night for slower release.
Vitamin D3 (1,000–2,000 IU): Most people in the UK are deficient, especially through winter. Affects energy levels, mood, and muscle function.
Omega-3 (fish oil): Supports joint health and reduces inflammation — relevant when you are training 5–6 days a week.
Everything else — fat burners, pre-workouts, BCAAs — is secondary and largely unnecessary if the basics above are covered. Spend your supplement budget on creatine and protein first.
Protein powder: Not necessary if you are hitting protein targets from food, but very useful as a practical top-up. Whey is the most bioavailable — use casein at night for slower release.
Vitamin D3 (1,000–2,000 IU): Most people in the UK are deficient, especially through winter. Affects energy levels, mood, and muscle function.
Omega-3 (fish oil): Supports joint health and reduces inflammation — relevant when you are training 5–6 days a week.
Everything else — fat burners, pre-workouts, BCAAs — is secondary and largely unnecessary if the basics above are covered. Spend your supplement budget on creatine and protein first.
Progress Tracker
Tap a week to mark it complete. Track your 5k time each time you test it — aim to test at the end of weeks 4, 8, and 12.
📅 12-week completion tracker
Tap any week to mark it complete. Progress saves in your browser.
⏱️ 5k time log
💪 Weekly check-in questions
Ask yourself these at the end of each week to stay on track:
1. Did I complete all planned sessions? If not, why — and was it avoidable?
2. Am I hitting protein targets most days?
3. How are my energy levels? (Persistent low energy = under-eating or under-sleeping)
4. Any niggles or pain that needs attention before next week?
5. Did I increase weights on at least one exercise this week?
If you answered no to 3 or more of these in a given week, that week's session is worth reviewing rather than just moving on.
1. Did I complete all planned sessions? If not, why — and was it avoidable?
2. Am I hitting protein targets most days?
3. How are my energy levels? (Persistent low energy = under-eating or under-sleeping)
4. Any niggles or pain that needs attention before next week?
5. Did I increase weights on at least one exercise this week?
If you answered no to 3 or more of these in a given week, that week's session is worth reviewing rather than just moving on.