My 5k Dream - the complete beginner runners programme
DO YOU WANT TO RUN 5KM IN 10 WEEKS TIME?
THE 5KM FINISH LINE IS WITHIN YOUR REACH
What is My 5k Dream?
My 5k Dream is a proven 10 week step-by-step training course designed to take you by the hand and provide you everything you need to run 5km at the end of the 10 week course and the best part is, you start when you are ready.
We guide you through exactly how to prepare, plan and work thorough the My 5k Dream 5km walk/jog programme.
And we have a community of My 5k Dream’ers going along with you to help support you.
What’s included in the My 5k Dream Training Course?
The My 5k Dream programme is proven and trusted by thousands of people who have been successful in running 5k.
A 10 WEEK STEP-BY-STEP PROGRAMME THAT GETS YOU RUNNING 5KM which includes:
1. The programme with two levels to choose from
2. Strength technique video teaching you correct technique for strength moments
3. Strength Circuit 1 & 2 videos
4. A beginner runner's stretch routine video
1. What you need before you start
2. The programme itself and videos for strength technique
3. This is going to be fun!
1. The first goal is getting out the door
2. Learning about 'set up' behaviours
3. Walking and learning the strength movements
1. The running begins
2. We add the strength work
3. Your support network is very important
1. Beginner runner's technique video
2. Each session is a learning opportunity
3. Listen to your body – injury prevention
1. What to eat
2. Resetting - a great mind tool
3. Your rest strategies
1. You are running longer, what to reinforce
2. The strength work is changing up
3. You are halfway, pat yourself on the back!
1. The best ways to recover
2. Don’t get ahead of yourself
3. How to challenge the strength work now you are stronger
1. Setting up your final run
2. You become the inspiration
3. Where to focus – a great mind tool
1. It’s all running from here, we stop the strength work
2. What has happened to your body
3. What’s your story?
1. How to run your 5k run
2. Prepare for your run
3. Get ready to celebrate
But wait there's more!
You Get Bonuses!
Let’s face it, women have a few challenges to overcome when they do any type of activity – the stuff that isn’t normally talked about. Jo goes through some of the challenges we face as active women and gives you some helpful tips to make this journey a little more…comfortable.
Physiotherapist Kylie talks about the common niggles and injuries she sees with beginner runners – how to prevent and deal with them should they arise in your 5k journey.
Bevan walks you through the key technique areas we want you to focus on during your My 5km Dream journey. Starting off with the right knowledge around good technique for running is invaluable.
Jo takes you through a really nice stretch/yoga sequence for beginners that will stretch out those areas we use in the running movement….ahhhhh.
You have a support community right there whenever you need it. Our private, members only Facebook group is there to share your experiences with you, offer support and high fives!
Our Runners Love Us!
Here are more awesome testimonials:
Who is My 5k Dream for?
ANYONE WHO WANTS TO START PUTTING THEMSELVES FIRST AND START ON A PATHWAY TO A HEALTHIER LIFE.
If you want to get off the couch and get active, be proactive and successful in starting your journey towards a healthier life, and run 5km then this course is for you.
This programme is designed for someone who hasn’t done exercise ever – or who has been out of exercise for a while. There is no base exercise level required at all, that is the whole point of this programme, to get you active!
Yes. We all have lives that can get busy, so realistically you may need to swap your training days around and that’s ok. The key thing is that you do the sessions each week and aim for consistency. If you do need to switch a day around – plan for it in advance so you make sure you do it.
You need good running shoes, a stopwatch tool (phone, watch or stopwatch) and layers of clothing that will suit your climate – that’s about it!
When you register we give you access to a toolbox that includes a video where Bevan goes over what you need in more detail – but those 3 things are the key items.
You will get the most out of this programme if you don’t miss a session, however we understand that you might not be able to attend every session we have lives which can get busy! If you do have to miss a session then don’t beat yourself up about it – just make sure you get the next scheduled session in and do it.
The key to this programme is planning. If you know you are going to be away or have a busy time coming up where it may be challenging to get your training in, try and plan ahead for these times and make this a priority for you.
Easy! Scroll down this page to the Pricing Panel and do it!
There are 2 payment options:
3 x payments over the 10 weeks*
*If you choose the 3 payment option, 3 payments of NZD$77 will be charged every 3 weeks from the initial payment you make.
There will be some muscle fatigue when you start as you are doing movements which you may not have done ever – or for a while. But there is a difference between muscles being tired and something more sinister so if in doubt – get it checked out.
Make an appointment with your local physiotherapist and get onto it. The sooner you know what is going on, the sooner you can get back on track! Let them know the programme you are doing and tell them how important it is to you and hopefully they can adapt the programme to keep you moving through rehabilitation if you have an injury.
You have lifetime access to My 5k Dream so if you do have to stop while your injury is managed – then you can always jump back in when you are ready!
Throughout the years of helping thousands of people achieve this 5k goal we do see injuries happen and often they are the same injuries. It’s very hard to see someone get half way through the programme and have to withdraw to injury – it’s heartbreaking!
The main cause of these common injuries is weakness in other areas of the body which causes another area to over-compensate to help the weakness out..which leads to injury.
The strength-circuit programme has been designed by a physiotherapist who has worked a lot with our runners. The strength circuit work not only gives you an awareness of the muscles you use for running but will help strengthen these key areas and build a good foundation from where to start your running journey. Our aim is to get you to run 5k and this is a very important component.
Forever! When you sign up for My 5k Dream you have access to the programme and everything for-ev-er. This means you can do the programme over and over again! How good is that!
When you are ready! That is the great thing about My 5k Dream, it allows you the flexibility to start the 10 week programme when you are ready.
When you register you get access to your My 5k Dream portal straight away which gives you access to everything you need over the 10 week programme – but you can start the programme when you are ready, so you can make a plan that enables you to get the 3 sessions in a week and finally put yourself first ;o)
WHAT’S NEXT & HOW DOES IT WORK?
What sort of a guarantee do you offer?
If, after 30 days you are not satisfied with our programme we will give you your money back ABSOLUTELY NO QUESTIONS ASKED.
So what do you have to lose?