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Run a Faster 5K in 10 Weeks with a System that Gives You Structure and Strength
5K Running Accelerator is for 5K runners who want to get stronger and faster, and smash their 5K PB/PR.
Are you just running randomly without structure? Are you missing strength training and wondering how to start? Are you running regularly but your pace isn't improving? Is your body hurting by mile 2?
Right now, you can fix all these and get lifetime access to the 5K Running Accelerator System for US$96 US$48
"Loving the training! I hadn't worked out how/what strength exercises I needed and when to fit them in, so I was rapt to find it all combined in this program.
- Stephanie S, New Zealand
"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, Australia
"I didn’t hesitate to sign up with Josh. He has covered the needs of a runner looking to improve their performance. I really believe in the strength exercise component."
- Jenny J, New Zealand
Why Do You Need a Simple, Structured Running Plan?
Many 5K runners fall into one of these traps:
1) The "Random" Runner: You piece together workouts from Instagram and YouTube. Some weeks are great, others aren't. But without structure, your 5K time stays stuck.
2) The "Always Go Hard" Runner: You push every single run, never recover, feel exhausted, and wonder why you're not improving.
3) The "I Don't Like Speed-Work" Runner: You skip intervals, tempo runs and other speed runs because it's hard. Why not just run easy again? But speed-work is what builds your speed, and is essential for running a faster 5K.
Which one are you?
5K Running Accelerator gives you:
Clear 10-week progression - each week builds on the last so you see progress without getting injured
The main run types you need to get faster - so you don't skip anything you need!
Exact pacing charts for every run - no maths or guessing
Training plans for whether you're running 3, 4 or 5 days a week
You'll know exactly what to do each day. No more scrolling Instagram for workout ideas. No more second-guessing your pace. No more burnout from running too hard.
If you need the right structure in your running, going too hard on your easy runs or missing critical speed runs, then this system is for you.
Does Strength Training Really Matter?
Most 5K programs either skip strength entirely or just say "do some strength work." Runners have told me this again and again.
But here's what recreational runners don't realise: Every elite distance runner — from 5K runners to marathoners — includes strength training in their program.
Eliud Kipchoge? Mo Farah? 2-3 strength sessions per week.
Jakob Ingebrigtsen? Faith Kipyegon? Known for their heavy strength work.
If elite runners won't skip it, why would you?
5K Running Accelerator includes:
A complete 3-level strength and plyometrics program (beginner → intermediate → advanced)
Runner-specific exercises that build speed and prevent injury
Video demonstrations so you know exactly what to do
Just 20 minutes, 2 times per week
If you're missing strength work, or just don't know where to start, this system is for you.
These 2 things together - (1) a simple, structured running plan and (2) runner-specific strength training helped me drop my 5K time from 23:20 to 20:04 in 6 months.
The 5K Running Accelerator System
The 5K Plateau Breaker
A specialised tool to help you see where your weaknesses are as a runner
Gives the top 5 reasons 5K runners get stuck (and how to fix them!)
The 10-Week Training Plan
In both kilometres and miles with the right structure of runs you need to get faster
A gradual progression so you see progress while reducing the risk of an injury
Incorporates both runs and strength sessions
Separate plans for if you run 3, 4 or 5 days a week
Pacing Charts
For goal 5K times of 20 minutes to 32 minutes
In both kilometres and miles
So you're not running your slow runs too fast, or your fast runs too slow!
The Top Warm-Up Exercises
My favourite go-to warm-up exercises to help you get primed for your runs, and reduce your risk of injuries
The 3-Level Strength and Plyometrics Program
3 levels to suit you where you're at
Strengthen your main running muscles - glutes, quads, hamies, calves, core and more!
As you get stronger, it will improve your speed, running efficiency, VO2 max, and reduce your risk of injuries
Just 20min, 2x per week
Guided Video Demonstrations
Each strength session in the Blueprint PDF comes with guided video demonstrations so that you know exactly how to do the exercises, and how to make them easier/harder
No gym required
Top Tips for the 5K
Top tips for race day so that you can be prepped and ready to go!
Running Away from Injuries
How to prevent injuries so that we can keep you running for the long-term
If you do get an injury, how to get off your couch and back to your running ASAP!
Meet Josh
My name is Josh and I've loved running even from a young age.
I've worked as a Physiotherapist (Doctor of Physiotherapy) for 8+ years, and helped runners get stronger and faster.
When I started training for the 5K myself, I was able to implement a simple structured running plan and strength and plyometric exercises. And, over the past 6 months, I've been able to shave off 3+ minutes from my 5K time. I did this running in old Asics Kayanos!
You don't need fancy shoes, or the right genetics. You don't need to run 60+ kms per week. With a simple, structured running plan and strength training, every 5K runner can get stronger and faster.
That's what inspired my to create 5K Running Accelerator - to put together everything 5K runners need to run a faster 5K - in one place! My goal is to help 100,000 runners like you, so that you feel confident, know exactly what you're doing, and BE the one your friends ask for advice!
What Others Are Saying
Who Is This Program For?
You’ve hit a training plateau (and you want to run a faster 5K!)
You lack the structure and want a clear, proven plan for your running.
You’ve had past injuries or want to avoid new ones.
You want to feel stronger when you run, but don't know WHAT or HOW when it comes to strength exercises.
You don't want to waste months piecing together YouTube videos, Instagram posts, and Reddit threads, hoping you've got it right.
Who Is This Program NOT For?
You’re looking for a magic workout that fixes your 5K without any effort...
You're fine with guessing your pace (or doing complex calculations to work it out)
You're okay with bouncing between random YouTube workouts every week
You’re not willing to run consistently for the next 10 weeks
You want complexity rather than simple, practical guidance
Frequently Asked Questions
How long do I get access for?
You get LIFETIME ACCESS to everything (this includes any future updates I make to it)!
Can't I learn all of this on Youtube?
Yes, technically you COULD spend months:
→ Researching different 5K training plans
→ Finding runner-specific strength exercises
→ Calculating your own pacing zones
→ Figuring out how to combine running + strength without overtraining
→ Watching endless YouTube videos with conflicting advice
What is your time worth? This system will save you months of frustrated time searching for answers online... Your time is valuable! If you want to run a Faster 5K ASAP, then 5K Running Accelerator is for you.
I'm training for a 10K/half marathon/marathon. Will this still help me?
Yes. Although the 10-week plan is optimised for the 5K, the strength training principles apply to ALL distance runners.
How do I fit my running and strength training together?
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. I also give you guidance on how to customise the plan to fit your own schedule.
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!
Is there a guarantee?
Absolutely! 5K Running Accelerator has a 7-Day Satisfaction Guarantee. If you are not completely SATISFIED by the 5K Running Accelerator Program, 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.