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Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

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Plans

Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

Free calculators Journal

Language: EN

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Kilopace
Couch to 5K running plan
Build my plan

Couch to 5K running plan

Build your Couch to 5K running plan

Takes about two minutes. You'll see your numbers before you pay.

Step 1 of 3

Your fitness today

How much can you run today?

I can't run for 1 minute yetI can run 1–5 minutesI can run about 10 minutesI can run 20 minutes or more

Please check this answer.

Age

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Your goal

Your 5 km goal

Just finishUnder 35 minutesUnder 30 minutesUnder 25 minutes

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Runs per week

34

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Where will you run?

OutdoorsTreadmill

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Health check

Anything to work around? (optional)

Knee painShin splintsHeart or blood pressure condition

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Couch to 5K running plan

Your numbers are ready

Here's the start of your journal. The full PDF includes everything below.

07 Kilopace No. 07Race and run Couch to 5K running plan

Choose your edition

Same engine, same evidence. The higher editions ask more and do more with your answers.

The journalEssential €15 ≈ €1 a week over 12 weeks

Weekly tick-off pages, logs and notes
Safety changes for anything you report
References for every method used

RecommendedPro €59 ≈ €5 a week over 12 weeks

Extended intake: training days, sleep, stress, injuries and obstacles
Plan mapped to your weekdays and adjusted for recovery
Bonus modules: warm-up and mobility, habit tracker, progress pages

The full dossierUltra €179 ≈ €7 a week over 24 weeks

24-week programme in two periodised blocks
Personal research dossier: how each study shaped your numbers
Monthly check-in protocol with targets to hit

A few more questions so your edition fits your week, your recovery and anything you need to work around.

Your week

Which days can you train? (optional)

MonTueWedThuFriSatSun

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When do you usually train?

MorningMiddayEvening

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Recovery and obstacles

Average sleep (hours)

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Stress lately

LowModerateHigh

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Any joints that need care? (optional)

ShoulderLower backHipKneeAnkle or footWrist or elbow

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What usually gets in the way? (optional)

Not enough timeMotivation dipsTravelFamily and kidsShift workProgress stalls

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Your history

Your training history

Never trained consistentlyOn and offConsistent for a year or more

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What matters most?

Long-term healthPerformanceHow my body looksConfidence and energy

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Start date (optional) (optional)

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Name for your cover (optional)

Printed on the cover and nameplate of your journal.

Email for your receipt and download link

We send the link once. No newsletters unless you opt in.

I agree that Kilopace uses my answers, including any health information I gave, to build my journal, as described in the privacy policy. I accept the terms of sale.

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07 Kilopace No. 07Race and run Couch to 5K running plan

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€15

See your numbers free before you pay
14-day money-back guarantee
One-time payment. No subscription.
Secure checkout by Lemon Squeezy

Starts at your level: from 'I can't run a minute yet' to 'I can run 20 minutes', so you never repeat weeks you don't need.
Progresses more gently if you're 55 or over or have knee, shin or heart concerns.
Goal splits per km for sub-35, sub-30 or sub-25, plus a 10-minute runner's strength routine.

Kilopace

Training journals built from your own numbers.

General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.

Plans

HYROX training plan
Ramadan training & nutrition plan
Menopause strength training plan
GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)
28-day wall Pilates challenge

Plans

Walking plan for weight loss
Couch to 5K running plan
12-week gym plan for women (glutes & strength)
Calisthenics plan: first pull-up to muscle-up
High-protein fat-loss meal plan
Zone 2 & VO2 max longevity plan
Half marathon training plan
Kettlebell workout plan
30-day mobility & flexibility plan

Kilopace

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