LA COACH DIANA
From the couch to the finish line – or from training to performance.
Choose the right plan for you and transform the next 4 months.
Both include running, strength, mobility and core work — all explained step by step.
WHY NOW IS THE PERFECT TIME TO START (OR LEVEL UP) YOUR RUNNING JOURNEY
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For beginners, this is the right time to create lasting habits and complete your first 5K.
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For experienced runners, it’s the perfect phase to enhance pace, technique and consistency.
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Simply follow the weekly plan — straightforward and structured.
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You’ll notice more energy, focus and motivation within weeks.
Don’t wait for the perfect moment — your progress starts today.
What you’ll find in each 5K plan
5K Beginner Plan
– From the Couch to the Finish Line
A 16-week progressive structure designed to help you start running safely and consistently.
Perfect for anyone starting from zero or returning to exercise with a structured, guided plan.
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Short and realistic workouts, adapted to your pace.
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Strength and mobility sessions explained step by step — no gym required.
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Interactive, easy-to-follow PDF ready to download.
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Practical tips to stay consistent and motivated.
5K Intermediate Plan – Run with Purpose
A 16-week training structure for runners who want to improve their pace, technique and consistency.
Develop speed and performance without losing the joy of running.
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Pace workouts and short intervals to build speed.
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Strength and core sessions designed for runners — no gym required.
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Mobility and active recovery to prevent injuries.
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Complete PDF with plan, progressions and illustrated exercises.
If other ordinary people made it, so can you.
THESE PLANS ARE FOR YOU IF... plans are for you if…
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You’re starting from zero and want to learn how to run safely.
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You already run but want to improve your pace, technique and consistency.
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You’re looking for a simple, effective and realistic routine.
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You want to feel more energy and motivation, week after week.
100% secure purchase.
If you have any questions, you’ll always have direct support from me.
Sofia R.
Nunca tinha corrido na vida e achava que não ia aguentar. O plano ajudou-me a começar devagar e agora já consigo correr 5 km seguidos. Sinto-me outra pessoa.
Miguel L.
Já tinha tentado correr sozinho, mas desistia sempre. Com este guia foi diferente: os treinos eram curtos, claros e fáceis de seguir. Finalmente consegui manter consistência.
Cláudia F.
Achei que não tinha tempo para treinar, mas com sessões de 20 a 30 minutos, encaixei facilmente na rotina. O resultado foi incrível: mais energia e consegui o meu primeiro 5K.
Tiago M.
O que mais gostei foi a sensação de evolução semana a semana. Comecei quase do zero e sem perceber já estava a correr 3 km, depois 4 km… até chegar aos 5 km.
Patrícia G.
Os treinos são simples e motivadores. Nunca pensei que fosse possível para mim, mas este plano provou que qualquer pessoa pode correr 5 km se tiver estrutura.