8 weeks of running and strength training fully integrated - built to get you to your first 5K finish line feeling strong and capable.

​​

Who is this for?

• You want to run your first 5K but don't know where to start.

• You've tried before but got hurt or gave up.

• You want one complete plan - no figuring out how to combine programs yourself.

What's included?

• 8 Weeks of progressive running workouts

• 8 Weeks of running-specific strength training with warm-ups and cool-downs

• Both programs are fully integrated - your running and strength sessions complement each other.

• BFP Run Ready Assessment

• Coaching messages throughout the program

• Everything delivered through the BFP App.

The Process

• Week 1-2: Build the Foundation - run/walk intervals, strength foundations, movement quality focus.

• Week 3-4: Build the Base - longer runs, increased strength load, growing endurance.

• Weeks 5-6: Building Endurance - sustained running, fewer walk breaks, strength under fatigue.

• Weeks 7: Peak - Your longest runs and final strength push before tapering.

• Week 8: Taper and Race - volume pulls back, you arrive at race day fresh, strong, and ready!

​

Complete the program. If you aren't satisfied, I'll refund you in full - no questions asked.