5K TRAINING PLANS
Live Learn RUN.

WELCOME TO THE 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!

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.

TAKE YOUR TRAINING TO ANOTHER LEVEL

“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

Do you need help learning how to properly train and race a 5K?  I am passionate about helping you to achieve your running and fitness goals!  Learn more about my Custom Training Plans and Online Coaching.