Training plans
Run your fastest 5K.
Backed by real science.
Every plan uses polarised 80/20 training and lactate-threshold periodisation - the methods elite endurance runners actually use. Built by two sport-science graduates, explained in plain English, and yours to download today.
Instant PDF · Yours to keep · 30k+ runners in the @blameytwins community
Sample week
Sub-20 5K · Week 6
What a real week looks like
MonRest day
TueThreshold intervals - 6 × 800m
WedEasy run - 6km
ThuVO2max reps - 5 × 3min
FriEasy run - 5km
SatRest day
SunLong run - 12km
Easy
Threshold
VO2max
Rest
Follow a plan · 5K
Beginner · Free
Free 4-Week 5K Starter
4 weeks · 3-4 sessions / week
✓ Polarised 80/20 method ✓ Colour-coded training zones ✓ Science notes
Enter your email and we'll send it instantly - plus add you to Sport Science Simplified.
Get the free plan →
Free forever · No card needed
Ready to chase a time? Pick the plan that matches your current 5K - then step up as you get faster. Each one is a full week-by-week schedule to race day.
Improver
Sub-25 5K
For 28-32 min 5K · 8 weeks · 3-4 / week
✓ Structured aerobic base + threshold
✓ Progressive long runs
✓ Race-week taper
✓ Progressive long runs
✓ Race-week taper
£15.99
≈ £2 / week
Get the Sub-25 plan →
Instant PDF · Yours to keep · Start this week
MOST POPULAR
Sub-20 5K
For 21-23 min 5K · 10 weeks · 4-5 / week
✓ Threshold + VO2max sessions
✓ Progressive overload
✓ Race-week taper protocol
✓ Progressive overload
✓ Race-week taper protocol
£19.99
≈ £2 / week
Get the Sub-20 plan →
Instant PDF · Yours to keep · Start this week
Advanced
Sub-18 5K
For 19-21 min 5K · 12 weeks · 5 / week
✓ High-volume threshold work
✓ VO2max specificity
✓ Peak & taper protocol
✓ VO2max specificity
✓ Peak & taper protocol
£24.99
≈ £2 / week
Get the Sub-18 plan →
Instant PDF · Yours to keep · Start this week
Or build your own · Key sessions
Prefer to run your own week? Drop our best science-backed sessions into your own schedule.
PARALLEL PERFORMANCE
RUNNING SESSIONS FREE TASTER
RUNNING SESSIONS FREE TASTER
10 Key
Sessions
Sessions
Our go-to workouts, explained
»
Free
10 Key Sessions
A free taster toolkit for any runner.
✓ 10 of our go-to workouts
✓ Threshold, VO2max & tempo
✓ The science behind each one
✓ Threshold, VO2max & tempo
✓ The science behind each one
Free
Get the free sessions →
Free forever · No card needed
PARALLEL PERFORMANCE
RUNNING SESSIONS FULL EDITION
RUNNING SESSIONS FULL EDITION
50 Key
Sessions
Sessions
The complete session bank · 5K to marathon
15Threshold
15VO2max
10Economy
10Durability
»
Advanced
50 Key Sessions
The complete session library for self-directed runners. 5K to marathon.
✓ 50 structured workouts
✓ Threshold, VO2max, tempo & long-run variations
✓ Science note + target zone on every session
✓ Threshold, VO2max, tempo & long-run variations
✓ Science note + target zone on every session
£11.99
Get the 50 sessions →
Instant PDF · Yours to keep · Start this week
How it works
From checkout to your first session in minutes.
1
Buy or subscribe
Secure checkout with Apple or Google Pay, or grab a free download.
2
Instant delivery
Your PDF arrives by email - download and keep it.
3
Start training
Clear sessions and progressions, backed by the science.
In every plan
Built on the science
80/20 polarised and lactate-threshold periodisation.
A note on every session
The why behind the workout, in plain English.
Colour-coded zones
Know exactly how hard each run should feel.
Yours to keep
Instant PDF - on your phone or printed.
Peer-reviewed method, not opinion
The 80/20 polarised approach behind every plan is supported by randomised controlled research (Stöggl & Sperlich, 2014, Frontiers in Physiology) - the same intensity distribution used by elite endurance athletes.
Which option is right for you?
Same science underneath all of it. The difference is how much is built around you - from a free taster to a plan rewritten for you every week.
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Free 4-Week Plan
Free
|
MOST POPULAR
5K Training Plan
from £15.99
|
Self-Guided Coaching
£39 / month
|
BEST RESULTS
Full 1:1 Coaching
£99 / month
|
|
|---|---|---|---|---|
| Best for | Your first 5K | A PB - Sub-25 to Sub-18 | Any goal, self-led | Any goal, fully supported |
| Structured week-by-week plan | ✓ | ✓ | ✓ | ✓ |
| Threshold + VO2max training | — | ✓ | ✓ | ✓ |
| Full progression to your target time | — | ✓ | ✓ | ✓ |
| Science note on every session | ✓ | ✓ | ✓ | ✓ |
| Built around your goal, schedule & data | — | — | ✓ | ✓ |
| Garmin / Strava sync | — | — | ✓ | ✓ |
| Plan reviewed & rewritten | — | — | Monthly | Every week |
| Direct access to your coach | — | — | In-app messaging | WhatsApp, Mon-Fri |
| Coach response time | — | — | 48 hrs, weekdays | Same day, Mon-Fri |
| Monthly 1:1 video call | — | — | — | ✓ |
| Same-week injury rebuilds | — | — | — | ✓ |
| Second opinion from the other coach | — | — | — | Quarterly |
| Get it free → | Choose a plan → | Start self-guided → | Apply for 1:1 → |
Chasing a specific time? A 5K plan is the fastest start. Want it built and adapted around you? 1:1 coaching does the thinking for you.
Questions
Everything you might be wondering.
How is the plan delivered?
Instantly, as a downloadable PDF sent to your email - keep it on your phone or print it.
Do I need to be a subscriber?
No - paid plans are open to everyone. Subscribers just get the free 5K plan automatically, plus the science to take training further.
What equipment do I need?
Running shoes and a watch showing pace or heart rate. That's it.
Plan or Key Sessions - what's the difference?
A plan is a structured week-by-week schedule to a goal. Key Sessions is a library of workouts to drop into your own routine.
Which should I choose?
New to structured training? Start with the free 5K plan. Chasing a PB? Pick the plan for your target time. Run your own week? Grab the Key Sessions. Still unsure? Apply for 1:1 coaching.
Can I ask questions during the plan?
Send us a DM @blameytwins and we'll get back to you promptly.
Not sure which plan?
Let us build one around you.
With 1:1 coaching we write the plan around your goal, schedule and data - and adapt it every week. Limited spots.