Learn How to Run with Confidence in Just 1 Week
1 Week Runner is for anyone in their 50s and 60s who wants to start running properly from day one — without wasting months trying to figure it all out on their own, or starting the wrong way.
Thank you for your advice and encouragement. I literally COULD NOT run for more than 30 secs when I started by myself a couple of months ago. I am now able to complete your week 4 program. I can hardly believe it! Slow and steady is definitely key.
I have tried other 5K apps and quit trying them all after about 5 weeks. I never knew really how to run or what exercises were important until I found this. It helped me put all the pieces together. I no longer feel lost or completely discouraged. Thank you Josh!!
Josh has helped me make noticeable progress. I'm confident I'll increase distance and intensity in the months ahead. I cannot recommend Josh highly enough!
Most beginner programs hand you a plan. They never teach you how to run.
"Run 1 minute, walk 2" — and that's it. They ramp up too fast, so most people drop out because they can't keep up or they get injured. It leaves you stuck:
Terrified that running is bad for your knees, or that you'll end up injured.
Wasting months on YouTube, trying to piece together contradictory advice on form, shoes and exercises. Where do you even start?
Gasping for air after 30 seconds and deciding you're "just too old" or simply "not a runner."
None of that is true.You just haven't been taught how to start the right way.
That's why I created 1 Week Runner. The concept is simple: you learn first.
Master the foundational skills in one week — so you can start running with confidence.
Over 1 week, you master the foundational skills
Six days, one skill at a time — a simple, step-by-step system you'll carry through all your running. Here's exactly what each day gives you.
DAY 1The Right Pacing
- Find your true easy pace, so you stop gasping after 30 seconds
- The pacing that helps you run for longer
- Know exactly where to start — and quiet the "I'm not a runner" voice
DAY 2Proper Running Form
- Run with better form using the simple LEAP method
- Two easy drills to help you run with light steps
- Breathe without gasping — plus the quick fix for a side stitch
DAY 3The Best Warm-Up
- The 5-minute warm-up that's your easiest injury prevention
- 8 simple movements, no equipment, before every run
- Why running cold is behind so many beginner niggles
DAY 4Top Strength Exercises
- Protect everything around your hips, knees and ankles
- Build extra power into every stride
- Start with just your bodyweight — no gym needed
DAY 5Recover & Listen to Your Body
- Tell normal soreness from a warning sign to act on
- The recovery and sleep habits that reduce your risk of injury
- A small cadence tweak that eases the load on your knees
DAY 6Your First 5K
- If you're training for a 5K, how to actually get there
- Pace your race so you finish strong, not gassed
- What to do next, so you keep running for good
DAY 7Rest
- Why the rest day is where your body adapts and gets stronger
Learn how to run with confidence — starting this week
Yes, I want to start running the right way
The 12-Week Finisher — for when you're ready
Once you've learned how to run, a full, gradual plan to get you to your first 5K safely. Two clear 6-week phases, so you always know where you are.
From 1-minute runs to 6-minute runs — building the habit and finding your feet (about 3km).
From 6-minute runs all the way to your full 5K.
- Easy pace and walk breaks throughout — you're never thrown in the deep end
- Short strength sessions built in every week to protect your joints
- Every week accessed straight from your phone
Where you'll go
Learn the skills in one week, and this is the shift you'll feel.
You're never on your own this time
- A private community to ask questions and share your wins
- Direct access — ask me your questions any time
- Expert guidance from a physiotherapist the whole way through
Everything you get
THE COURSE1 Week Runner
Six daily lessons that teach you how to actually run — pacing, form, warm-ups, strength, recovery and your first 5K.
BONUS · THE PLANThe 12-Week Finisher
A gradual run/walk plan in two phases that builds you to your full 5K — without ramping up too fast. Start it whenever you're ready.
BONUS · GUIDEThe Complete Runner's Guide
A 36-page illustrated companion — how to run, warm up, get strong and stay injury-free — to keep on your phone or print.
SUPPORTCommunity & Direct Access
Ask your questions any time and get real answers from me, plus support from other beginners — so you're never doing this alone.
BONUS · CHECKLISTThe Runner-Ready Checklist
Your one-page companion — every day's key actions in one place, to tick off as you put them into practice.
One-on-one run coaching costs $100+ a month. You get the whole system — the course, the bonus 12-week plan, the guide, and direct access to me — for less than a couple of coffees a week.
How it compares
There are really only three ways to start running. Here's how they stack up.
| Standard 5K appslike Couch-to-5K | Figuring it outon your own | 1 Week Runner | |
|---|---|---|---|
| Teaches you how to run | ✗Just a schedule | ✗Trial and error | ✓Physio-taught |
| Injury prevention | ✗Ignored | ✗Learn the hard way | ✓Built in |
| Ramps up sensibly | ✗Too fast, too soon | ✗Guesswork | ✓Gradual, with a deload |
| Support when stuck | ✗None | ✗None | ✓Community + direct access |
| The result | ✗Weeks, then quit | ✗Months of guesswork | ✓Confident from week one |
"But could I really do this… at my age?"
If any of these sound like you — good. They're exactly the doubts I built this to answer.
"I can't even run for 30 seconds."
That's not a fitness problem — it's a pacing one. Almost everyone goes out too fast, gasses in seconds, and decides they're "not a runner." At the right pace — slow enough to hold a conversation — you'd be surprised how far you can go. That's exactly what Day 1 teaches you. There's no starting point too small.
"I literally COULD NOT run for more than 30 secs when I started… I'm now able to complete week 4. Slow and steady is definitely key." — Rosemary L, United States
"I'm too old to start running."
People take up running in their 60s and 70s all the time. Your body still adapts — we just build more gradually.
"Running will wreck my knees."
This is the big one — and the research on everyday runners points the other way: regular running is linked to healthier knees, not worse ones. As a physiotherapist, I'll teach you to run in a way that protects your joints.
"My dodgy knee or hip means running isn't for me."
That's exactly why a physio built this — around the strength and form that protect the joints you're worried about. (Got a specific condition? Get your doctor's okay first — then let's build you up safely.)
"It's too late for me."
You're not training for the Olympics — you're learning a skill. Walk breaks are welcome. The best time to start was years ago; the second best is today.
More runners getting there
Big thanks to Josh for the 5km program. This morning's parkrun was the perfect confidence boost!
The program works. It's not too difficult and allows you to build strength gradually.
Meet Josh
I'm Josh — a physiotherapist for over 9 years, helping runners get stronger, run faster, and recover from injuries.
I've met so many people who wanted to run but had no idea how to start — and were terrified of getting injured.
When I started running myself, all I had was a worn-out pair of Asics and no smartwatch. You don't need fancy gear. You need to be taught how to start the right way.
So I built 1 Week Runner — to give complete beginners the skills, the strength work and the support to run with confidence.
Frequently asked questions
Who is this program for?
- You're in your 50s or 60s and have never really run before
- You want to learn to do it properly from the start — not piece it together from YouTube
- You're worried about your knees or getting injured
- You've tried a standard 5K app and dropped out, and wondered if you're just "not a runner"
How does 1 Week Runner work?
Do I have to do the 12-week plan?
I've literally never run a step. Can I really do this?
Do I need special shoes, a smartwatch or a gym?
What if I get injured or miss a week?
How long do I get access for?
Is there a guarantee?
30-day money-back guarantee
If you're not completely satisfied with 1 Week Runner, just contact us within 30 days for a full refund. No questions asked.
Stop guessing, risking injury, or convincing yourself you can't do it.
Click below to learn how to start running the right way — so you can run with confidence. Lifetime access to everything, plus direct access to me the whole way.