Limited Time Offer
Smash Your 5K PB/PR Regardless of What You've Tried
The 5K Running Accelerator Blueprint is the simple 10-week system combining structured running + runner-specific strength training (just 20 minutes, 2x/week). No random running. No wasting months on YouTube. No complex gym routines.
LIMITED TIME OFFER: Purchase the Blueprint for just US$96 US$48
"Josh has been a great help with my running. I have been able to improve my running performance to better than it was before injury."
- Anthony B
"Josh really helped me to get stronger and faster than before."
- Sam F
"Over the past few months, Josh has helped me make noticeable progress. I’m confident I’ll increase distance and intensity in the months ahead."
- Ben E
Let's Face It...
You're Not Where You Want to Be
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You’re running… but you feel tired and weak and you’re not improving
Some weeks feel good, some don't — but your 5K time isn't getting faster. You feel heavy and sluggish when you run, even though you're training consistently
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You never really know if you’re training the right way
Tempos, intervals, easy runs… what do they all actually mean? Are you running too fast? Too slow? Doing too much? And how do you do strength exercises to improve?
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You're wasting months on YouTube and Instagram
You've watched tons of videos and reels, and you're STILL not sure if you're doing it right. There's conflicting advice everywhere, and you've wasted months trying to piece it all together
Introducing
5K Running Accelerator
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A simple, structured 10-week 5K plan
Have clarity and certainty with a clear plan. Only 4 main run types. No overwhelming jargon. Clear weekly progression.
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A complete strength + plyometric program
Strengthen your key running muscles to improve your running efficiency, speed and VO2 max, and reduce your risk of injury.
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Expert guidance and support
Pacing charts so you know exactly how fast to run (no calculating). Monthly Q&A calls for when you're stuck. A community for accountability.
Why I Created
5K Running Accelerator
Hi, I'm Josh — and I've worked as a Physiotherapist (Doctor of Physiotherapy) for 8+ years, and helped runners break through plateaus.
But here's the thing: I was stuck too.
For months, I was running the same 5K time (around 23/24 minutes) no matter how hard I trained. I knew the science of running as a physio, but I couldn't break through my own plateau.
But when I looked for a resource to help... nothing existed that actually worked.
Many 5K plans were incomplete:
❌ Skipped strength training entirely (or said "do some strength work" with zero guidance)
❌ No injury prevention tips
❌ No race day strategies
❌ Everything scattered across multiple apps, PDFs, and websites
Or they were too complex:
❌ Confusing terminology
❌ Made you calculate your own pace for each run
❌ 10+ different run types
❌ Not mobile-friendly (couldn't read on my phone)
I wanted ONE simple resource that had everything in one place. So I created it.
The 5K Running Accelerator Blueprint gives you:
✅ Everything in ONE PDF (no jumping between apps)
✅ Just 4 main run types (not 10+)
✅ Exact pacing charts (no calculating)
✅ Complete strength program with video demos (3 levels: beginner → advanced)
✅ Clear weekly progression (you know exactly what to do each week)
✅ Injury prevention + race day tips (the stuff other plans skip)
✅ Mobile-friendly (read on your phone, no problem)
With structured running + runner-specific strength training, combined properly, I've shaved 4 minutes off my 5K time over the past few months.
This blueprint contains the same system I used — now simplified into 10 weeks so you can break through your plateau faster than I did.
So close to Sub-20...
What You'll Get with the Blueprint
Instant PDF download on purchase + keep it forever
Easily readable on your phone
Lifetime access - you get any updates
The Foundational 10-Week Training Plan
A Clear, structured training plan in both kilometres and miles
Each week builds strategically on the last, so you’ll see measurable progress.
A mix of 4 main running sessions - easy, long, intervals and tempos with the option for other runs
The training plan is designed to be simple and easy to follow
Pacing Charts
Pacing charts for each run so that you know exactly how fast to run (you don't have to calculate it!)
In both kilometres and miles
Glossary of All You Need to Know
A simple explanation of each type of run session, rest days, cross-training etc. so you're not confused and you know exactly what you're doing.
A Complete Strength & Plyometrics Program
A full exercise program (for just 20 minutes, 1-2 times per week) with 3 different leves/progressions to suit your strength level (even if you've never worked out before!)
No gym required
The exercises are specifically designed for distance runners like you, to be done alongside your running.
Video Demonstrations of the Exercises
So that you know exactly what you're doing!
As you get stronger, it will help your running efficiency, speed and reduce your risk of injury
This is what every elite runner has, which most 5K runners neglect...
My Top Tips for a Faster 5K
Learn the specific principles for training for a 5K race/distance and the top tips you can use to get faster.
My Top Warm-Up Exercises
Learn my favourite warm-up exercises so that you can reduce your likelihood of an injury and feel primed for your runs and workouts!
How to Prevent/Handle Injuries
Learn how to prevent injuries so that you can stay consistent.
Learn how and when to come back from an injury so that you can get off the couch and back to your running ASAP!
Private Community & Monthly Q&A calls
Get your questions answered, learn from other runners, share wins and receive expert guidance for your running.
Imagine... knowing EXACTLY what pace to run every session.
Imagine... training without confusion.
Imagine... showing up to your next Parkrun with total confidence.
Imagine... seeing your 5K time drop — finally.
What Others Are Saying
Who Is 5K Running Accelerator For?
You’ve hit a training plateau.
You lack the structure and want a clear, proven plan.
You’ve had past injuries or want to avoid new ones.
You want to feel stronger when you run!
You want to run faster for longer!
You want a clear, simple plan that works with your running.
General FAQs
What do I get when I purchase?
Immediately on purchase, you will get sent the 5K Running Accelerator Blueprint as a downloadable PDF with all the information you need to run a faster 5K. You will also get access to the Private Community where you get support, live calls, and video demonstrations of all the exercises to help you run stronger and faster!
I'm training for a 10K/half marathon/marathon. Will this still help me?
Yes. While the training plan is optimised for the 5K, other principles can be used, particularly:
- The strength training principles are the same for all distance runners
- The injury prevention and recovery protocols apply regardless of distance
Can't I learn all of this on the Internet or Social Media?
There are some good, helpful videos and articles online, but there are also bad ones... And time is money, and your time is valuable! This Course will save you a lot of time and frustration spent scrolling online, trying to find the right information and put it all together.
Can I get faster if I run without a Plan?
You will slowly over time get a bit faster, or you'll plateau. But you'll see the best results with a structured, focussed plan for your running, and a strength and plyometrics program. The 5K Running Accelerator Blueprint gives you both!
Can I get faster if I just run and don't do strength exercises?
You can improve gradually with time and just running (though you may plateau). However, if you are putting a lot of load through your lower body without having the strength to tolerate it, then you will often end up with an injury. Strength exercises and plyometrics will help improve your running efficiency, reduce injury risk, and improve your endurance and fitness. So it's a no-brainer to have these alongside your running!
Can I really smash my 5K PB/PR or am I beyond hope?
Every runner - no matter where they're at - can get stronger and faster. The slower you are, the more progress you'll actually see. You need to be consistent but you will see results!
Why do I need a community?
Some training plans fail because of motivation, not the plan itself. When you hit week 3 and feel stuck, the community keeps you going. You'll get accountability, see others breaking through plateaus, and have a place to celebrate wins. Plus, monthly Q&A calls mean you can get expert answers when you're confused - no app or PDF offers this at $48.
How long do I get access for?
You get LIFETIME ACCESS. This means you get to download the PDF as many times as you want (and any future updates I make to it). AND you get access to the community (it's not subscription-based).
What happens if I already have a running plan?
If you've got a good one, then great! The principles in the Blueprint along with the Community will supplement that. However, if the running plan you already have isn't good or is too complex, then I have provided clear, simple running plans in the Blueprint to suit whatever level you're at.
Strength FAQs
Will strength training make me too sore to run?
No, you should still be able to run! There may be some soreness if you've just started the exercises, or you progress to a harder exercise. But that level of soreness should be manageable for your runs, particularly as you gradually progress.
Will I have time to fit this in with my running?
The exercises are designed to only take 20 minutes, 1-2x/week. The training plan integrates it into your week in a way that helps your running. Since the exercises also reduce the risk of injury from your running, it will also save you time by preventing injuries that cost weeks of lost training!
Will this make me bulky/slow me down?
Have you seen any bulky elite distance runners? I didn't think so :) And they don't skip their strength training! This program is designed for distance runners, not bodybuilders.
Do I need gym equipment or can I do this at home?
These exercises are designed to be done at your home with simple weights. No gym required!
How do I know if I'm doing the exercises correctly?
There are picture demonstrations in the Blueprint along with video demonstrations in the Community for each exercise so you know exactly what you're doing!
Is There a Guarantee?
Absolutely! The 5K Running Accelerator Blueprint has a 7-Day Satisfaction Guarantee. If you are not completely SATISFIED with the Blueprint, then contact us within 7 days for a full refund, no questions asked!
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Note: While I have the knowledge and expertise of a physiotherapist (Doctor of Physiotherapy), any services associated with 1031 Running are not Physiotherapy services.