5K Training Plans

Select a training plan level from below to read the details.  When you decide which plan you want to start, select the “DOWNLOAD THE PLAN” link. I wish you luck with your training and racing!

Select a plan from below to view more details:

5K Run-Walk Training Plan by Coach Andrew Taylor

The 5K Run-Walk training Plan is designed for the first-time runner and those who want to enjoy exercising with minimal risk of injury.  This program is popular among those who want to train for their first 5K race, learn to run, or get back into running.

I designed this training plan using Run-to-walk intervals.  This approach has been proven to transform everyday people into 5K finishers!  The program is 10-weeks in length and features three days per week of run-walk intervals.  Running is mixed with short walking breaks repeatedly throughout each work.  As the plan progresses, the running time increases and the walking time decreases.

Some may ask, why 10-weeks and run-walk intervals for my first 5K training?  My answer is based on experience as a runner and coach.  I know it is far too easy to rush when trying to reach a fitness goal.  With this structure, there is time for your body to adapt.  The blend of running and short walking breaks will reduce the overall impact on your body and risk of injury.  It will also lead to an increase level of enjoyment for running while preparing you to go the 5K distance.

The Run-Walk training plan includes optional cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

5K Beginner Runner Training Plan by Coach Andrew Taylor

The Beginner 5K training plan is designed for new runners who want to successfully run a 5K race.  The focus of this program is on a combination of easy runs, longer distance runs, rest days, and optional cross-training.

I have designed this program as 10-weeks in length and it features four days per week of running.  Each running session is based on time instead of distance, leading to a reduced risk of injury and a more enjoyable experience.  As the plan progresses, the total running time of each session will increase.

For the Beginner 5K program, I include optional cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

Individuals will want to choose this plan if they have been running regularly 2 to 3 times per week for at least 20 to 30-minutes each time.  If you are currently running less, that is okay!  You may want to consider starting with a 5K Run-Walk training plan to build fitness up to this Beginner 5K program.

5K Intermediate Runner Training Plan by Coach Andrew Taylor

The 5K Intermediate training plan is designed with similar mileage to the beginner 5K running program.  This plan is perfect for those who have completed a 5K race and want to improve their time.  The plan includes four days per week of running with a mixture of easy runs, long-distance runs, speed workouts, rest days, and optional cross-training days.

This plan is 10-weeks in length and will have you running faster and more efficiently in your next 5K race!  Each running session is based on time instead of distance, leading to a reduced risk of injury, and a more enjoyable experience!

The speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  In addition, the gradual increase in long-distance runs will have you running farther and feeling more comfortable while covering the distance.  As the plan progresses, the total running time and intensity of each session will increase.

I include optional, but highly recommended cross-training workouts in the Intermediate 5K program.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your 5K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose this plan if they have been running regularly at least 3 to 4 times per week for 40 to 45-minutes.  If you are currently running less, that is okay!  You may want to consider starting or repeating the Beginner 5K training plan and building your fitness up to this Intermediate 5K program.

5K Advanced Runner Training Plan by Coach Andrew Taylor

The Advanced 5K training plan follows a similar approach to the intermediate run training program.  However, with this plan there is a higher focus on more mileage and more speed workouts.  An Advanced 5K program is meant for the seasoned 5K runner who is looking to improve their finish times and performance.

This plan is 8-weeks in length and will have you running 5 to 6 days per week.  Each week features a speed workout, tempo run, long run, rest days, and cross-training.  Running sessions are based on time instead of distance, leading to a reduced risk of injury, faster recovery between workouts, and a more enjoyable experience!

The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance.  Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  As the plan progresses, the total running time and intensity of each session will increase.

The Advanced 5K program includes optional, but highly recommended, cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your 5K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose this plan if they have been running regularly at least 4 to 5 times per week for 45 to 60-minutes for at least one year.  If you are currently running less, that is okay!  You may want to consider starting with or repeating the Intermediate 5K plan and building your fitness up to this Advanced 5K program.

If you want to download all the 5K training plans, please click here or select the button below. You will be able to download a .zip file of all plans.

“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.”
~Bill Rodgers

Words From My Clients

Andrew managed to push me to work as hard as I could during my workouts and still have a lot of fun while doing it. I looked forward to my sessions with Andrew because I could see myself improving and knew that his workouts were making me a better athlete.

Laura

Though I always enjoyed the short run and triathlons, I never imagined myself running a 50K race distance. Andrew helped me believe in my abilities to do something so ‘unimaginable!’ Today, I stand tremendously grateful for the expertise, patience, and genuine kindness of Andrew. He has been an invaluable resource over the years!

Thijs

Great coach and very knowledgeable. Always has a positive attitude and is very encouraging. Would definitely recommend.

Daniel

Coach Andrew is a great coach! I hired him for strength and conditioning and he knows how to push you!!! He has a good plan for anyone who is trying to better themselves.

Johnny

Andrew works great with where you are according to your fitness level. Our first session was very encouraging and yet, challenging. Which was great!!!

Ronda

I am a Lifelong athlete and just Two sessions in with Andrew and cannot believe how little I actually knew about running and getting faster. Anyone who wants to improve, learn, and run better should book some time on the track with him!

Lance

My daughter has attended two coaching sessions with Coach Andrew and feels really good about her progress and all she is learning. It’s obvious to me her love for running is improving. She even wanted to keep her training session with Coach Andrew in spite of the pouring down rain.

Kirk

Coach Andrew is really good with my 14 year old daughter who plays competitive soccer. They worked on strength and conditioning which helped improve my daughter with her speed and power. He was very positive and I definitely would recommend Coach Andrew.

David

Coach Andrew is encouraging and supportive. He has an enthusiasm for running!

Cynthia

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