first 5k

Run Faster, Feel Awesomer

Your First 5k getting you in shape for your first 5k

Your First 5k is a trainer, nutritionist and motivational coach all in one app. In 12 weeks, we’ll show you exactly what to eat and how to train leading up to your race, so you can stop sweating it and start feeling awesome. More than awesome. Awesomer.

Connect Your First 5K with your activity tracker, fitness app, smartwatch or smartphone and you’ll have your very own training plan that not only sets you weekly run targets to get you ready for your race, but advises you on everything from snacking and meal planning, to how to get more sleep (we all could do with more of that!) and builds a program week on week to help you overcome those first run fears and get you to the end with a smile on your face.

We’ll help you build a strong base of aerobic conditioning with a mixture of short runs, workouts and rest days. Intensity builds week on week to gradually increasing stamina, endurance and power through the lower body, increasing fitness ready for race day.

Feeling fantastic is about the whole package of workouts, nutrition and rest. The program includes:

Step and calorie targets based on your individual goals
Full body video workouts to maximize calorie burn and tone
Easy-to-follow advice from our team of nutritional and fitness experts
Recipes created using the best mix of nutrients for successful weight loss
Easy food diary with barcode scanning and all your favorite foods
Motivational feedback on your progress and a nudge of encouragement when you need it!
Compatible with leading activity devices For a full list of compatible devices click here
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Join fellow first 5k runners on the path to the finish line
#yourfirst5k. Share your journey. be someone's inspiration

Feel awesome on your first 5k

Your First 5k is designed and developed by real people. We know that training is hard work and that there is no quick fix or silver bullet. By working with your activity tracker, fitness app, smartwatch or smartphone, we’ll push you to do that extra sit up, run that extra mile and get you in shape for your race.

We’ll have you squatting and lunging like a pro, and making delicious recipes with the right balance of calories, protein and carbohydrates for pre and post run meals. We know changing your lifestyle is hard work, so we’ll be with you every step of the way, showing you what you can achieve and supporting you until you reach your goal.

It’s time to lace up and put your race face on the complete 5k training plan for aspiring runners.

  • Expert Tips
    Find program-specific tips from our fitness experts.
  • Weekly Videos
    Watch the latest videos for your workout regime.
  • Recipes
    Try out a selection of recipes for your workout plan.
  • Inspiration
    Grab a burst of motivation by checking in on the progress of other Kiqplan users.
  • Set your Targets
    Activity, nutrition and sleep targets set just for you, based on your goals and progress.
  • Track Your Progress
    View workout statistics and chart your improvement.
  • Earn Rewards
    Check your achievements and find out which ones are left to earn
  • Share Achievements
    Share your workout progress with others online.
Run ready tips
Grab up your running shoes and hit the pavement. Your First 5k is a 12 week training plan designed with fledgling runners in mind. Learn what to eat, the best ways to train and how to adjust your routine to perfectly prepare for an upcoming race.
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