Running · Beginner
Your first 5k
From a few minutes of jogging to the whole 5 km. Three or four runs a week, one small step at a time.
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Free guides & programmes
Take what you need.
The plans and guides we use with our own athletes, free to download. Running, strength, training intensity, sleep and nutrition, each one built to be used, not just read.
Running · Intermediate
Your fastest 5k
Already run 5 km? Four focused sessions a week, each with a clear job, to take time off it.
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Training intensity
Heart rate training zones
Five zones, what each one builds, a fill-in sheet for yours, and two sessions to put them to work.
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Training intensity
Rate of perceived exertion
One effort scale for swim, bike, run and the gym: the 1 to 10 ladder, zones tied to your own numbers, and session RPE.
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Strength · Beginner
Your first pull-up
Dead hangs to your first full rep. Four exercises and a week-by-week plan.
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Recovery
The Slumber Seeker
Why sleep matters, what gets in the way, and a power-down hour that fixes most of it.
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Nutrition
Track it with MyFitnessPal
Set up the app, put in your own targets and log food accurately, step by step.
Read the guide › Download free PDFWant numbers rather than a guide? Our free calculators work out your zones, paces and targets in seconds.
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A plan built around you
These guides are a starting point. Project Legacy™ puts a team behind you: training, nutrition and rehab, built around your diary and your goal.
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