This is for those individuals who are new to movement and want to start off with a shorter distance but require rest or stretching periods.

This is for those individuals who are right off the couch who have never run or walked a 5K distance or for people who have not trained for this distance in quite some time.

This is for those individuals who are currently active and who have a cardio fitness base or who have previously done our 5K beginner.

This plan can be for individuals who have never run or walked this distance, but ideal for those who can comfortably walk or run at least 3km.

This plan is for those who have completed our 5K program or 10K beginner or for people who regularly exercise. You should be able to comfortably run or fast walk for 3 minute intervals. 

This plan is for those people who have completed a 10K training but are not quite ready for a half marathon distance. Must have a 6km base distance and be able to comfortably run or fast walk 6 minute intervals.

This plan are for those who can run or fast walk a strong 10KM at a 6:1 interval and although this might be challenging for you, you can comfortably complete it.