A beginner 5k plan from Paul Radcliffe’s 2011 book.
Paula Radcliffe’s book HOW TO RUN does what it says on the tin. Not a bad pressie and certainly containing many nuggets of info for even the more serious runner. And, by the end of the book, you will also realise that she is sponsored by Nike 🙂
If you wanted to learn to run 100m you would ask Usain Bolt. If you wanted to know how to run 5k, 10k, Half Marathons and Marathons you would no doubt listen attentively to Mo Farrah and Paul Radcliffe.
There are links in the menu above to other plans.
But here again is the link to Paula’s: https://the5krunner.com/wp-content/uploads/2013/06/5k-beginner-training-program-radcliffe-from-how-to-run.pdf
Last Updated on 13 November 2025 by the5krunner
My favourite kit and nutrition
- Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. Run faster. I use them.
- Garmin 90-degree charging adapter — The small adapter that keeps your charging cables tidy. Essential for race day. I use one.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
- Ravemen FR300 — Front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
- Body Glide – The blue anti-chafe stick that all swimmers and many runners use. I use it.
- Maurten — The race nutrition trusted by elite athletes. Gels and drink mixes engineered to be easy on the stomach. I use them.
- Garmin Varia RTL515 — A radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
- Favero Assioma Pro RS2 — The power-meter pedals most serious cyclists choose. Accurate, easy to move between bikes. I use this model.
- Garmin Forerunner 970 — A serious choice for a pro-grade triathlon watch. I use this.
- Polar H10 — My daily driver for accurate, waking HRV readings.
- Wahoo ELEMNT Roam 3 — The bike computer that has the feature Garmin lacks: usability. I use mine on most rides.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
Yes I picked up that book and it was very apparent who her sponsor is!