If you walk/run, jog, run slow or run fast,
You are a
Runner.
OMJ creates accessible programs to help women get moving and stay moving for mental and physical health.
If you've always wanted to run but never thought you could - OMJ is for you!
If you're willing to invest $25 and commit 3 hours a week to improve your health, OMJ can help you start your journey to running 5k.
Move with us!
If you're a Canberra local, join one of our weekly sessions held at Lake Ginninderra.
Join a refreshing retreat
Move, connect, grow and share with other like-minded women in a beautiful location.
Get off the beaten track
Join a full-body hiking workout while exploring some beautiful Canberra trails.
About the
Journey to 5k Program
How fit do I need to do the program?
If you can walk 5km without stopping- the program should be gentle enough for you. If you're still building up your fitness try my free 30-day walking plan.
What kind of commitment do I need to make?
The program is simple and designed for those who are time-poor. Three sessions a week is ideal to condition your body while giving you valuable rest time between sessions. Rest is a valuable part of your training!
How is this program different to other 5k programs?
This program is designed for absolute beginners who have never run before. It has 12 levels and aims to gently condition the body so you can build up slowly making it more enjoyable. The program also includes:
- Running technique
- Proper warm-up and cooldown and why to do it
- Basic strength exercises to help condition your body and prevent injury
- Mindset training
Most programs increase the running interval time before the body is properly conditioned. Everyone’s body is different and some people will need to work a bit longer on a level before progressing to the next one. Likewise, some will be starting from a better fitness level so they may be ready to skip ahead.
Is there any accountability and support?
If you're a Canberra local you can join OMJ Group Sessions at Lake Ginninderra. We would love to jog with you :)
Find out more here.
If you don't live near Canberra or you would like to complete this journey solo - I recommend building your program in the RunKeeper App. It's free and simple to use. You can join the OMJ Community Group for support and encouragement on your journey :)
I also offer one-on-one support consultations on Zoom. You can purchase a 40-minute consultation here.
Try your 5k runs at your local parkrun!
I encourage all runners to check if there’s a local parkrun near you. Parkrun holds free weekly timed 5km events all over the world. It’s a great way to help you on your 5k journey.
Have other questions?
Please email me and I'd be happy to answer them :)