5K Coaching

Start any time. We count back from your race date and begin when the 12 weeks fit. If your race is further out, sign up when you’re 12 weeks from it, or write to me and we’ll work out what to do with the time in between.

Coaching starts with understanding your current fitness, training history, and your goal race. I build your training around that context and adjust it continuously based on how you respond to the training stimuli.

Your training is reviewed regularly using your training log data and your feedback in the comment section. Based on that, I update sessions week to week to manage load, progression, and recovery so training remains productive and sustainable as fitness develops. All workouts include clear instructions and can be uploaded to your watch for execution.

Over the 12 weeks your training moves through four phases, and each one is built on what you actually completed in the last.

Training is delivered through FinalSurge by default. TrainingPeaks is available for athletes who prefer to stay on that platform. I initiate coach-led email reviews each Sunday. You can also reach me on WhatsApp whenever questions come up during the week.

More than a plan gets you, and here’s why.

A generic plan gives every runner the same twelve weeks. But two runners with the same 5K time rarely need the same work. The fast-twitch runner has speed to spare and fades in the last kilometer, because the aerobic support underneath that speed is too thin. The slow-twitch runner sits on pace all race and has nothing left to close with. Same time on paper, opposite limiters, and one of them is about to spend three months training the wrong thing.

That distinction changes how the twelve weeks get spent. A strength responds fast, so it needs less time to sharpen and holds once it’s there. A weakness is slower to move and needs the longer build, which means it starts early and gets the bulk of the block. Get that order wrong and you arrive at the start line with the same limiter you had in week one.

I work out which runner you are before week one, then allocate the weeks accordingly. That’s where the seconds come from, and it’s the part no plan and no app can do, because neither of them ever looks at you.

How much you gain depends on your training history and how your body responds to training, which is why I can’t predict a time. What I promise is that nothing in your twelve weeks is there by default.

Sign up for the 12 week block. I’ll email you to ask about your running background, your goal race, and where your training stands now.

From there you set up a free FinalSurge account and add me as your coach. Your plan is built around your paces and your training days, and week one starts as soon as it’s in.

If you have questions before you commit, write me at sandro@runningfront.com