5k Training Plan Novice / Beginner

I chose Simon as my running coach because, despite reading numerous marathon training books, I felt overwhelmed by all the different programs. I needed someone to simplify things, and Simon did just that. My previous PB in the marathon was 3:12:30, and my goal was to run sub-3 hours to qualify for the Boston Marathon in 2026. Simon’s approach was exactly what I needed.

Although his training plan included plenty of interval work, Simon always explained the purpose behind each session and was receptive to feedback on how my body was handling the load. This open communication and individualized support made all the difference. Thanks to Simon, I just completed the Melbourne Marathon in 2:57:32—a massive improvement. I couldn’t have done it without him!

Simon will not only have you incredibly well prepared physically, but even more importantly, mentally. I came to him with very little understanding of how running should work and does work in the context of training for a goal, now I am more confident in my running ability than almost anything else in my life. Simon helped me adjust goals and training weeks when I wasn't feeling my best, pushed me when I needed that little extra motivation, and overall made me feel like I could reach any time goal I set for myself, I just have to put in the work. Thanks Simon, you were bloody awesome to train for!

Found the plan really helpful - flexible but gave great structure. Really happy with the result

I have competed in half Ironman, an ultramarathon and a number of marathons. The last couple of marathons I pulled up with injury. So, I was looking for a running coach to help me prepare for the Dunedin Marathon. I turned to Running coach Simon from RhodesRunner. He also trains my eldest boys.

He has been massive for my running in terms of just taking it to the next level. He provided a structured and varied plan that held me to account, increased my running strength, fitness and durability, Simon helped me with my race strategy, hydration and nutrition plans and ultimately guided me to smashing out a massive personal best (2:50) that exceeded my expectations.

I highly recommend Simon as a coach and will be using him again when I prepare to tackle Boston.

After 18 months working on my aerobic base, I came to Simon with a clear goal - to run 10 mins under the Boston QT for my age, to have time up my sleeve for the inevitable cut-off times.

I ended up running 15.5 mins under the Boston QT. The interval training, alongside the increased mileage was a game-changer for me, with the harder sessions building my speed and endurance. But the added bonus was the mental work, and I got huge benefit from the McMillan videos and articles on 'go-zone' running, mental strategies in races, and how to handle suffering in the marathon.

Simon crafted my programme carefully and this took a big mental load off me. His constant encouragement made a huge difference - taking me from 3:41 Marathon in February to 3:19 in September. The numbers say it all. And I believe there is more growth ahead. Thank you, Simon.

I enjoyed all the training and loved every minute of the race, especially the last 10km. The training program was perfect. I felt strong and confident running the distance. I sacrificed a bit of the training program to make it work with my work and family and still managed a great race. Thank you.

I loved that this programme had structure as well as flexibility, and a whole lot of supportive resources for strength, stability, form, etc. Would definitely purchase again!

Simon’s marathon plans have enabled me to complete two full marathons, the second just a few weeks after the first. If you are looking for structure with a targeted goal time, following his plans makes the process stress and worry free, as an over 50 runner, following his plans have also allowed me to remain injury free. Great coach, great outcomes, don’t hesitate to contact Simon to commence or further your running journey.

I have never trained for a running event with more than quick google search to guide my training runs so found this to be great value both financially and keeping me interested with different goals for each run.
Loved having the prehab strength exercises included. Achieved my time goal and enjoyed the training along the way.

Just finished goal race and the training plan plan put together by Simon was right on point to reach my goal. Schedule is the right amount of challenge to push you to do your best, but flexible to fit around busy lives. Highly recommend Simon if you are looking to push your running to the next level. Thanks Simon!

With running a few half marathons, but never a full I wanted to be able to follow a plan which would help me reach this goal. I liked how most planned runs were based off time opposed to distance and how each run had a range to it. Good mix of different types of runs to keep in interesting as well as prioritising rest and recovery days. Would defiantly use again

I did my Half Marathon today and it went really well. I ran 1:48:13

Great training plan
Many years ago I ran a 1:45 but was not expecting anything close to that today. I thought I would run a 1:53 , so extremely happy with my 1:48. Really exceeded my finish time expectations. And I finished 2nd lady in my age group.

I have really enjoyed the personal 1-1 coaching from Simon. I have a goal of qualifying for Boston, while managing some recurring niggles. Simon has been great in supporting me to improve my fitness while staying injury free. Highly recommend!

With a start that saw me select the wrong training plan, I was contacted immediately (and proactively, I hadn’t noticed my error) with a resolution.

The app was easily integrated into my Apple Watch fitness app, so all I needed to do each day was check my regular two-day summary email, then choose the fitness activity on my Watch as I prepped for each training run.

It did take me a bit to work out the heart rate zones but once I did, I was focused on my regular Zone 2 target! I was running (comfortably) longer Sunday distances within weeks.

What I didn’t do was some of the strength training offered and am now nursing and IBL inflammation that had me to a grinding stop. But once I build my glutes and the inflammation has healed, I’ll pick up again. Don’t skip the strength training! It is included in your plan.

I’ve been recommending the program to anyone who mentions wanting to improve or start running.

Simon has been super helpful along the way - although for the low price paid, I don’t lean heavily on asking questions, given there is a coaching program available and so far, I’ve just opted into the basic training program.

Working with Simon as my running coach has been an absolute game-changer for me. His expertise goes far beyond just improving my pace; he has transformed my entire approach to running. The personalized training program has been tailored to my goals, ensuring each session pushed me to new limits while preventing burnout or injury, which as a middle aged guy I have had issues with in the past.

Simon kept me honest, gently calling me out if I was struggling with consistency and his motivational strategies and insightful advice helped me overcome mental barriers, boosting my confidence on and off the track.

Thanks to Simon’s expertise and unwavering commitment, I've not only become a better runner but also a more resilient individual. I wholeheartedly recommend Simon as a running coach to anyone seeking not just improvements in their running but a holistic transformation in their athletic journey.

Thanks so much