8 Week Beginner Zero to 5km Training Plan

  • Ideal for the non-runner looking to achieve their first 5km
  • Easy to following 15 minute workouts
  • Run-specific strength exercises to build a strong, lean, injury free running body
  • Personalised online coaching and run support group to keep you on track

Zero to 5km

Start training now for your first 5km — $8.00

Step by step guide on how to run your first 5km

This program is designed to teach you how to run 5km, even if you haven't run a step before.

In 8 weeks from now, the goal is for you to be confidently able to run 5km, and actually enjoy it.

It's easier than you think.

Most training plans push you too hard, too early. Following a simple walk / run routine, 3 times per week, will allow your body time to comfortably adapt to your new running routine.

The plan includes two short strength workouts, plus all the tools you need to keep you on track.

My 22 years of working as a physiotherapist and treating runners has helped me to develop this 8 week training program which is specifically designed to help you remain injury free, so that you will ultimately learn to love running.

What’s included in your 5km training plan?

  • A weekly program you can print and put on the fridge. Tick off each activity once complete
  • Learn the correct running technique, to move efficiently and stay injury-free
  • E-mail reminders to keep you on track
  • Access to our members only running community to help keep you motivated
  • Three days a week, you’ll do a run-walk combo, alternating between running and walking segments to build up endurance
  • Two days a week, you’ll strength train, which will help keep you injury-free
  • Two foam rolling sessions each week will help to release any tight muscles
  • And don’t worry about speed. That will come with more time on your feet
  • You’ll also have one complete rest day each week to give your body time to rest, recover and adapt to the training
  • No gym or equipment necessary

This is the best investment you can make in your running

Now On Sale for Only $8 for 8 Weeks!

Zero to 5km

Start training now for your first 5km — $8.00

This 5km plan really works. See what our runners say

Thank you for getting me back to running injury free, for getting me running my fastest time ever and for all the support. To say that I am beyond happy is an understatement. Highly recommended


Joined the Locker Room recently as a newbie runner and was amazed at the quality and quantity of the material available and all at an amazing price. Can be a little overwhelming at the start to get into this running thing since there is so much information out there but The Locker Room is a great way to tackle it in bite size chunks. More importantly it caters for beginners as well as experienced runners. Very happy indeed with my new on-line 'coach.'


I actually used this plan with my 10 year old son. He was keen to join me at the local 5km Park Run and this was a great way to build up to it.


Mark Green - TBM Lockerroom


Owner of Physiotherapy Clinic The Body Mechanic and Founder of The Locker Room

Learn from the experts

Created by physiotherapist and ultra runner, Mark Green, The 8 week Beginner 5km training plan, has been designed after years of helping runners achieve their personal best..

Owner of successful Sydney Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped thousands of athletes improve their running and achieve their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique will have you moving better almost immediately.

Get INSTANT Access To Your 8 Week Beginner 5km Training Plan

Successfully run continuously for 30 min in just 8 weeks

On Sale Now For Only $8

For only $1 per week, this is one of the best investments you can make in your running

Zero to 5km

Start training now for your first 5km — $8.00

*The cost for the 8 week program is normally $39. For a Strictly limited time only, the entire 8 week plan is available for $8. This is billed upfront

Frequently Asked Questions

I am not a beginner. I am looking to improve my time?

This plan is not for you. It has been written for those new to running. If you have previously run you will find the plan unsuitable. Keep an eye out for our 5km Personal Best Plan. That is for you.

How long will it take to get the training plan?

Immediately. Your login and access information will be sent to the email address you provide. When you login, week 1 and 2 will be available to view online, with detailed instructions on how to complete each activity. Each week new content will be added to your plan.

I haven't run before. I am worried I won't be able to stick to the plan?

You are in the right place. This plan will teach you how to run correctly using great technique. You will enjoy the gradual build in volume and the simple of follow workouts that will see your fitness improve week on week.

The program is billed upfront for 8-weeks

When you sign up, you are charged the full $39 for the 8 week program. This equates to slightly under $5 per week. If you aren't happy with the program you can e-mail me at mark@tbmlockerroom.com for a refund.


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