6-Week 5K Builder
6 weeks
About this program
From comfortable jogger to confident 5K finisher. Three runs a week — one easy, one intervals, one long — that scale up gently across six weeks.
Created by
David MwangiRunning coach and endurance specialist. Former national 10k competitor now training runners of all levels — from couch-to-5k to marathon prep along the Mombasa coastline.
Sample day preview
Week 1 · Day 1 · Easy run — 20 min
- Effort: Conversational pace. You should be able to speak in full sentences.
- Treadmill Run1 × 1200s
One-time purchase
KES 2,500
Self-guided. Includes logging, progress tracking, and any program manual.
Need 1-on-1 coaching? Book a session with David Mwangi