Training Plans

Looking to complete your first 5k, regain some fitness, or increase your 5k run time and not sure where to begin. The Pambula 2 Merimbula 5k has beginner, intermediate and advanced training programs, free to download, thanks to James Thorp, founder and head coach of JTMultisport

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After completing a Master’s Degree in Exercise Physiology at the University of Toledo, Ohio in the USA, James is now based in Canberra and coaches runners, swimmers, cyclists and multisport athletes both in person and through online training. 

Please select a training program you'd like to download below:

Beginner- 13 week program. For those looking to complete their first 5km


Intermediate- 13 week program. For those with some running experience, looking to improve their 5k time and who can run minimum 30mins

Advanced-  8 week program. For those with extensive running experience, minimum 6 months training and able to run minimum 60mins

These plans are a great place to start, but if you're dealing with injury, want to be the best runner you can be, or just want a more personalised approach to training that will fit your lifestyle, contact James here to find out about how JTMultisport can help you.