Sign-In
Cart
From Zero to 5K, Then Faster: Finish 5K First-Then Train for a Sub-20
Paperback
Publisher: Independently Published
Published: Jan 12 2026
Pages: 162
Weight: 0.50
Height: 0.35 Width: 6.00 Depth: 9.00
Language: English
Most running books give you either beginner training OR speed training. This book gives you both-in the right order.
If you've ever thought I'd like to run 5K or I want to break 20 minutes, this book provides the complete roadmap.
PART A: ZERO TO 5K
Starting from little or no running experience, the 8-week plan uses structured run-walk progressions to get you to your first complete 5-kilometre distance. No complicated jargon. No motivational waffle. Just clear, practical guidance that works.
Each week builds on the previous one: 60-second running intervals in Week 1, progressing to 30 minutes of continuous running by Week 8. You'll learn proper warm-up protocols, injury prevention strategies, and exactly what to do when life interferes with your training schedule.
Includes:
- Complete 8-week run-walk progression
- Essential strength training routines (20 minutes, twice weekly)
- Troubleshooting for common beginner problems
- Clear readiness criteria before moving to speed training
PART B: SUB-20 5K TRAINING
Once you can complete 5K comfortably, Part B provides a complete 12-20 week programme to break the 20-minute barrier. This is where casual joggers become proper runners.
The programme is structured in four progressive phases:
- Build Phase: Develop aerobic capacity through tempo running
- Specificity Phase: Learn race pace through structured intervals (400m, 800m, 1K repeats)
- Sharpen Phase: Peak fitness whilst reducing fatigue
- Taper: Arrive on race day fresh and ready
Each phase includes detailed week-by-week plans, specific pacing guidance, and comprehensive execution strategies.
WHAT MAKES THIS DIFFERENT
Readiness Gate: Clear criteria prevent you from attempting speed training before your body is ready. No guesswork.
Optional Bridge Block: A 4-6 week aerobic base-building phase that sits between Part A and Part B for runners who need extra preparation.
Complete Workout Library: Every session type explained in detail-easy runs, tempo runs, intervals, race-pace runs, strides-with specific pacing guidance and common mistakes to avoid.
Comprehensive Troubleshooting: An entire chapter dedicated to solving real-world problems: chronic fatigue, plateaus, injuries, time-poor weeks, motivation dips, and making intelligent adjustments without derailing progress.
British English: Written in proper British English throughout (colour, programme, kilometre). No need for UK runners to mentally translate American spellings.
Direct, No-BS Voice: Practical guidance from someone who's maintained fitness throughout a demanding 24-year international career. This isn't a motivational book. It's a training manual.
WHO THIS BOOK IS FOR
- Complete beginners who want to run their first 5K
- Casual runners who can complete 5K but want to get faster
- Parkrun enthusiasts targeting sub-20 minutes
- Runners returning after a long break who need structured progression
- Anyone who values clear, practical guidance over inspirational stories
WHAT YOU'LL ACHIEVE
If you follow Part A: You'll progress from little or no running to completing a full 5K distance.
If you follow Part B: You'll develop the fitness, speed, and mental toughness required to break 20 minutes.
Whether you achieve these goals in 8 weeks or 20 weeks depends on your starting point, consistency, and willingness to push through controlled discomfort. But if you show up and do the work, the results follow.
No shortcuts. No gimmicks. Just structured training that works.
Also from
Neve, Scott
The Essential Costa Rica Property Investor Guide: A Practical Buying Guide for Foreign Buyers
Neve, Scott
Paperback
Also in
Running & Jogging
This Is about Running. This Is Not about Running.: Lessons for Between and Beyond the Start and Finish Line
Bennett, Chris
Hardcover
The Long Run: Steve Prefontaine, Frank Shorter, Joan Benoit, Grete Waitz, and the Decade That Made the Marathon Cool
Dugard, Martin
Hardcover
Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers
House, Steve
Johnston, Scott
Jornet, Kilian
Paperback
The Long Run: A New York City Firefighter's Triumphant Comeback from Crash Victim to Elite Athlete
Long, Matt
Butler, Charles
Paperback
Running with Sherman: How a Rescue Donkey Inspired a Rag-Tag Gang of Runners to Enter the Craziest Race in America
McDougall, Christopher
Paperback
The 27th Mile: How to Smooth the Rough Transition Out of Your Running Years
McDowell, Dimity
Paperback
The Science of Running: How to find your limit and train to maximize your performance
Magness, Steve
Paperback
Marathon 101: Lessons and Strategies from a Professional Pacer on How to Run Your Personal Best
Masterson, Dave
Paperback
Run Fast. Eat Slow.: Nourishing Recipes for Athletes: A Cookbook
Flanagan, Shalane
Kopecky, Elyse
Hardcover
Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook
Kopecky, Elyse
Flanagan, Shalane
Hardcover
Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
Dicharry, Jay
Paperback
Rise and Run: Recipes, Rituals and Runs to Fuel Your Day: A Cookbook
Kopecky, Elyse
Flanagan, Shalane
Hardcover
Running with the Kenyans: Discovering the Secrets of the Fastest People on Earth
Finn, Adharanand
Paperback
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
Warden, David
Fitzgerald, Matt
Paperback
Given To Fly: An Improbable Story of Triumph, Tragedy and Realization at the Western States 100
Morrison, Brian T.
Paperback
Science of Running: Analyze Your Technique, Prevent Injury, Revolutionize Your Training
Napier, Chris
Paperback
Marathon, Revised and Updated 5th Edition: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons
Higdon, Hal
Paperback
The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team
Goucher, Kara
Paperback
Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life
De Sena, Joe
Jeff, O'Connell
Paperback
Lonely Planet Epic Runs of North America: 200 Thrilling Routes & Trails Expert Travel Tips & Maps Easy & Challenging Adventures Running Stories from A
Burtka, Allison
Case, Stephanie
Planet, Lonely
Hardcover
The Runner's Guide to Menopause: Your Essential Toolkit for Strong, Happy and Healthy Training
McGrattan, Juliet
Paperback
Pilates for Runners: The Ultimate Guide to Building Strength, Mobility & Endurance for Better Performance
Vigue, Sean
Paperback
Fit & Healthy Menopause: A Brain-Body Approach to Running and Training from Perimenopause to Superaging
Pinto, Kristina
Paperback
Running Injury Free, Second Edition: Prevent and Treat the Most Common Running Injuries
David, Hannaford
Galloway, Jeff
Paperback
Boston Marathon Handbook: An Insider's Guide to Training for and Succeeding in the Ultimate Road Race
Pollina, Marc W.
Paperback
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
McDougall, Christopher
Hardcover
Bowerman and the Men of Oregon: The Story of Oregon's Legendary Coach and Nike's Cofounder
Moore, Kenny
Paperback
Chasing the Grid: An Ultrarunner's Physical and Spiritual Journey in Pursuit of the Ultimate Mountain Challenge
Posner, Kenneth
Paperback
The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It
Bascomb, Neal
Paperback
Tales From Out There: The Barkley Marathons, The World's Toughest Trail Race
Furtaw, Frozen Ed
Paperback
Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance
Van Horn, Kylee
Paperback
Boston Marathon or Bust: A Proven Step-By-Step Program That Helps You Achieve Your Life, Sports, and Business Goals in Record Time.
Armstrong, Scott S.
Paperback
To the Gorge: Running, Grief, and Resilience & 460 Miles on the Pacific Crest Trail
Halnon, Emily
Hardcover
I Hate Running and You Can Too: How to Get Started, Keep Going, and Make Sense of an Irrational Passion
Leonard, Brendan
Paperback
Seven Marathons. Seven Continents. One Week.: The Remarkable Race of Endurance, Grit & Self-Discovery
Gans, Ellen Hunter
Paperback
The 365-Day Running Journal: Log Workouts, Improve Your Runs, Stay Motivated
Sumbal, Marni, MS Rd Cssd
Paperback
Galloway's Half Marathon Training: Use the Run Walk Run Method to Finish Every Race Strong
Galloway, Jeff
Paperback
Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed
Futterman, Matthew
Paperback
The Running Ground: A Father, a Son, and the Simplest of Sports (Large Print Edition)
Thompson, Nicholas
Hardcover
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
Hudson, Brad
Fitzgerald, Matt
Paperback
Nunca Pares: Autobiografía del Fundador de Nike / Shoe Dog: A Memoir by the Creator of Nike
Knight, Phil
Paperback
26 Marathons: What I Learned about Faith, Identity, Running, and Life from My Marathon Career
Keflezighi, Meb
Douglas, Scott
Paperback
Runner's World Run Less Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Runs-A-Week Training Program
Pierce, Bill
Murr, Scott
Paperback
Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners - Run Farther, Faster, and Injury-
Magill, Pete
Breyer, Melissa
Schwartz, Thomas
Paperback
Running on Veggies: Plant-Powered Recipes for Fueling and Feeling Your Best
Bildirici, Lottie
Hardcover
The Minimalist Hybrid Athlete: A Science-Based Guide to Strength, Endurance, and Everything Between
Gómez, Andrés
Paperback
Chirunning: A Revolutionary Approach to Effortless, Injury-Free Running
Dreyer, Danny
Dreyer, Katherine
Paperback
Believe Training Journal (10th Anniversary Edition)
McGettigan-Dumas, Róisín
Fleshman, Lauren
Paperback
Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running
Tanaka, Hiroaki
Jackowska, Magdalena
Paperback
Running with Sherman: The Donkey with the Heart of a Hero (Large Print Edition)
McDougall, Christopher
Paperback
Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know
Editors of Runner's World Maga
Kita, Meghan
Paperback
Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports
Fitzgerald, Matt
Paperback
Before Boston: More Than a Marathon: A Story of Rediscovering What Truly Matters
Webb, Erin
Paperback
Marathon Woman: Running the Race to Revolutionize Women's Sports (Revised)
Switzer, Kathrine
Paperback
For the Glory: The Untold and Inspiring Story of Eric Liddell, Hero of Chariots of Fire
Hamilton, Duncan
Paperback
Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run
Brooks, Amanda
Paperback
HYROX Playbook: A Proven Roadmap To Finish HYROX Faster And Build Lifelong Fitness
Brown, Mark
Paperback
Trails and Tribulations: The Running Adventures of Susie Chan as Seen on BBC Between the Covers
Chan, Susie
Paperback
Faster Masters: How Endurance Athletes Get Better with Age--And How You Can Too, No Matter Your Starting Point
Fitzgerald, Matt
Hardcover
Meal Prep Cookbook for Runners: Healthy Meals to Prepare, Grab, and Go
Toutant, Rebecca, Rd Ldn Cde
Paperback
Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level
Rosario, Ben
Fitzgerald, Matt
Paperback
Jeff Galloway: Your Personal Running Journal: Logging Your Progress, Keeping Your Motivation
Galloway, Jeff
Paperback
Whose Game Is It, Anyway?: A Guide to Helping Your Child Get the Most from Sports, Organized by Age and Stage
Durant, Stephen
Baltzell, Amy
Ginsburg, Richard D.
Paperback
The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement
Major, Tim
Benzie, Shane
Paperback
Runner's World Guide to Adventure Racing: How to Become a Successful Racer and Adventure Athlete
Di Zinno, Tony
Adamson, Ian
Paperback
All You Need Is Rhythm & Grit: How to Run Now--For Health, Joy, and a Body That Loves You Back
Wharton-Malcolm, Cory
Hardcover
Not A Runner: A true story of tragedy, determination and paying it forward
Willick, Reginald J.
Paperback
Ultimate Guide to Trail Running: Everything You Need to Know about Equipment, Finding Trails, Nutrition, Hill Strategy, Racing, Avoiding Injury, Train
Hobbs, Nancy
Chase, Adam W.
Paperback
Juggernauts: The Making of a Runner & a Team in the First American Running Boom
Adkisson, Steve
Paperback
Running Up the Mountain: Northern Arizona Altitude, Lumberjack Attitude, and the Building of a Distance Dynasty
Baxter, Matt
Mann, Ron
Hardcover
Running the World, A Runner's Odyssey of Struggle and Triumph in the World Marathon Majors
Godfrey
Paperback