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
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session.
- 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.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch.
- Stryd — the footpod that brings running power to your Garmin. The single most useful running upgrade I have made.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes.
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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!