{"product_id":"run-your-first-5k-after-john-mcdonnell-9781739547189","title":"Run Your First 5k After 40: The Complete Beginner's Guide To Fitness, Confidence \u0026 Lifelong Running","description":"\u003cp\u003e\u003cb\u003eYou've decided to start running. After 40. And you're wondering if it's too late.\u003c\/b\u003e\u003c\/p\u003e\u003cp\u003eIt isn't. But most beginner running books weren't written with you in mind. They assume a younger body, faster recovery, and a life with fewer demands. This one doesn't.\u003c\/p\u003e\u003cp\u003e\u003cb\u003eRun Your First 5K After 40\u003c\/b\u003e is a complete six-week beginner running programme written specifically for the over-40 runner, whether you have never run a step in your life or you tried before and never made it stick. Written by John McDonnell, a UK Athletics Coach in Running Fitness who began running at 42 and has since completed over 40 marathons and five ultra-marathons, this is a guide built around the reality of starting later.\u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside you'll find: \u003c\/b\u003e\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eA proven six-week run-walk program that has taken hundreds of first-time runners from the couch to their first 5K finish line\u003c\/li\u003e\n\u003cli\u003eAn eight-week alternative plan for those who can only commit two days per week\u003c\/li\u003e\n\u003cli\u003eWeek-by-week coaching points covering posture, breathing technique and running form\u003c\/li\u003e\n\u003cli\u003eA complete post-run stretching routine targeting the muscles and joints most vulnerable after 40\u003c\/li\u003e\n\u003cli\u003ePre and post-run nutrition guidance with specific meal suggestions built around recovery\u003c\/li\u003e\n\u003cli\u003ePractical advice on hydration, sleep and building the daily habits that make the training stick\u003c\/li\u003e\n\u003cli\u003eHonest guidance on managing soreness, avoiding injury and knowing when to rest\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cb\u003eThis starts you off where you are. It's not about being a fast 5K runner, it is about finishing your first 5k feeling strong and proud.\u003c\/b\u003e\u003c\/p\u003e\u003cp\u003eThe 5K finish line feels impossible right now. That's exactly how it's supposed to feel before you start. John has coached runners from age 8 to 80 and has watched complete beginners cross that line with tears in their eyes, wondering why they waited so long.\u003c\/p\u003e\u003cp\u003eYou don't need a running background. You don't need to be fit. You need a coach that respects where you are right now and gets you to where you want to be.\u003c\/p\u003e\u003cp\u003e\u003cb\u003eYour first 5K is six weeks away. Let's go.\u003c\/b\u003e\u003c\/p\u003e\u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e John McDonnell\u003cbr\u003e\u003cb\u003eISBN-10:\u003c\/b\u003e 1739547187\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9781739547189\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Greative Books Publishing, Ltd.\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 06\/27\/2026\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 166\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.39lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 8.00h x 5.25w x 0.35d","brand":"John McDonnell","offers":[{"title":"Paperback","offer_id":49173974319359,"sku":"9781739547189","price":14.99,"currency_code":"USD","in_stock":true}],"url":"https:\/\/www.whiterainbookhouse.com\/products\/run-your-first-5k-after-john-mcdonnell-9781739547189","provider":"WR Book House","version":"1.0","type":"link"}