5K Training Plans

Prepare to finish one of the most popular running distances in the United States with a 5K training plan. Take a look at the local events calendar in your area and you’re sure to find at least one, if not more, 5K running races happening this month.

ALL 5K PLANS

The attraction of the 5K is that it is a great race for all types of runners. For many individuals, five kilometers (3.1 miles), is the first race distance they will try to complete. It’s their first race medal and race t-shirt, or a good challenge on their way to a healthier lifestyle. Even for more experienced runners, the 5K is a fun and fast challenge.

Beginner Runners

For those who have never run or walked the distance before, you will most likely want to start with the Run-Walk 5K training plan. In this plan you will find a gentle approach to teaching you how to run. If you have been running fairly consistently for the past six months, then you can start with the beginner 5K training plan.

Experienced Runners

The intermediate and advanced 5K training plan is designed more for the seasoned runner. These two plans are all about developing speed. The plans are best suited for those that like to regularly the 5K distance and want to improve their time. Or for runners that more frequently run longer distance races and looking for that extra level of fitness.

No matter which 5K training plan you choose, you will be given plenty of guided information. Select a training plan level (Run-Walk, Beginner, Intermediate, or Advanced) from below to read more specific details. Each plan consists of a 10 week schedule. If you are looking for more detailed instructions or extra training advice, you might consider signing up for a Custom Training Program or Online Coaching with me.

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 plan is popular among those who want to train for their first 5K race, learn to run, or get back into running.

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

The 5K Intermediate training plan is designed with similar mileage to the beginner 5K running plan.  This plan is perfect for those who have completed a 5K race and want to improve their time.

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

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.

Other Training & Coaching Services

Personal Training

Meet in-person with a specific focus, price varies per session length and number.

Custom Training Programs

Hand built, custom training program designed just for you and your goals, starting at $40.00.

Online Coaching

Dedicated to you and your goals. Customized training and expert advice, $159.99 per month.

Sticker Shop

Unique vinyl die-cut stickers designed to match your running enthusiasm and achievements.

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