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.
- Login 24/7 (digital and downloadable)
- Literally step-by-step. Nothing is left out. No unnecessary fluff or shenanigans.
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?
- A 10 week step-by-step guide with weekly modules
- 24/7 login access
- 4 x awesome bonuses to help you in your journey to 5km
- A toolbox containing your My 5k Dream programme, Strength Technique video, Strength Circuits 1 & 2 videos, and a Stretch Programme video.
As soon as you register, you will get immediate access (via username and password) to My 5k Dream, all Bonuses and your Toolbox.
- You can login 24/7 (it is digital + downloadable so you can login to access the content & download the course and take it with you on the go).
- You start the programme when you are ready.
- The My 5k Dream content is available in video (MP4) and slides (PDF)
- 4 week 100% money back guarantee
The My 5k Dream programme is proven and trusted by thousands of people who have been successful in running 5k.
- Proven programme with over 3,000 happy people.
- The programme walks you through EVERY step of the way …planning, educating and doing
- Need some accountability, inspiration & feedback (and answers to any of your questions)? The My 5k Dream PRIVATE Facebook group (which you will get access to with your registration) has several like-minded people at all different stages of the My 5k Dream programme (and they are awesome!!).
What's included?
A 10 WEEK STEP-BY-STEP PROGRAMME THAT GETS YOU RUNNING 5KM which includes:
Your Toolbox
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
Introduction Meeting
1. What you need before you start
2. The programme itself and videos for strength technique
3. This is going to be fun!
Week 1: The journey begins
1. The first goal is getting out the door
2. Learning about 'set up' behaviours
3. Walking and learning the strength movements
Week 2: Let's start running
1. The running begins
2. We add the strength work
3. Your support network is very important
Week 3: It’s technique time
1. Beginner runner's technique video
2. Each session is a learning opportunity
3. Listen to your body – injury prevention
Week 4: Time for energy in
1. What to eat
2. Resetting - a great mind tool
3. Your rest strategies
Week 5: You are running longer
1. You are running longer, what to reinforce
2. The strength work is changing up
3. You are halfway, pat yourself on the back!
Week 6: It’s time for your body
1. The best ways to recover
2. Don’t get ahead of yourself
3. How to challenge the strength work now you are stronger
Week 7: You are getting close
1. Setting up your final run
2. You become the inspiration
3. Where to focus – a great mind tool
Week 8: It’s all running from here
1. It’s all running from here, we stop the strength work
2. What has happened to your body
3. What’s your story?
Week 9: Your 5k run week!
1. How to run your 5k run
2. Prepare for your run
3. Get ready to celebrate
Week 10: You did it!
1. Celebrate what you have achieved
2. Learn and Reflect
3. Find your next goal
But wait there's more!
You Get Bonuses!
Women's Needs
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.
Injury Management
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.
It's all about Technique!
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.
Beginner Yoga and Stretch Video
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.
Your Support Community
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!
Check out Dani's video testimonial
“It is so well put together and tailored, it's impossible not to succeed”
Here are more awesome testimonials:
'This plan is ultimately achievable for someone who has had no running experience or structured exercise prior to starting. It starts from scratch and there's the flexibility to do the training at a time of day that suits you. The added strength circuits are a real bonus in building up core strength as you go along on the journey and the gradual increase in running is all manageable.
Whilst this programme is focussed on achieving the goal of running 5km, the skills and additional information that you gain by participating will also help in other areas of your day to day life.' - Diane
“As the programme progressed and I was running more and walking less it was a great feeling to realise I could actually run 5kms”
“I would highly recommend this programme to anyone who is thinking about getting into running, no matter how fit you are, these guys are truly amazing. If I can do it, anyone can!!”
'This is not just a 'print it out and pin it on your fridge' programme. The programme includes so many other tools like a yoga session, stretch and strength sessions and weekly video updates with Bevan. These pre-recorded weekly videos provide a wealth of guidance and information including running technique, nutrition, re-set strategies and injury prevention. I found these updates extremely motivating and supportive and Bevan’s style of sharing this information is friendly, down to earth and encouraging.'
'I've just got in from completing my 5km run, I couldn't stop smiling the whole way through. When I signed up for My 5k Dream I really doubted I would be able to do this but this really works. I can't thank you guys enough, I've just achieved something I didn't think was possible.' - Susan
Who is My 5k Dream for?
ANYONE WHO WANTS TO START PUTTING THEMSELVES FIRST AND START ON A PATHWAY TO A HEALTHIER LIFE.
You want to put yourself first!
You want to get off the couch and get active
You want to start yourself on a healthier path
You want to feel awesome about yourself
You want to start your running journey in a way that is safe for your body
You want to have a goal of running 5k in 10 weeks and achieve it
Bottom line
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.
FAQs!
How fit do I need to be before I start?
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!
Can I switch my training days around?
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.
What gear do I need?
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.
What if I have to miss a session?
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.
How do I register and pay for My 5k Dream?
Easy! Scroll down this page to the Pricing Panel and do it!
There are 2 payment options:
1 payment
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.
What happens if I get a niggle or injury during the programme?
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!
Why do we do strength work in a running programme?
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.
How long do I get access for?
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 does it start?
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?
It's time to make the decision that is good for you
DO IT NOW, IT WILL BE THE BEST DECISION YOU MAKE FOR YOURSELF.
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