BEST FOR
First-time runners and anyone coming back after time off
SCHEDULE
10 weeks · 3 run-walk sessions per week
STARTING POINT
Not running consistently yet
FOCUS
Building from run-walk intervals to a continuous 5K
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5K RUNNING PLANS
Four 5K plans, one clear path. Whether this is your first 5K or your fastest, pick the level that matches where you are right now — not where you wish you were.
Every plan below runs 10 weeks, builds gradually, and is delivered through Final Surge so your training lives on your phone and syncs to your watch.
10 weeks · $19.99 one-time · Lifetime access on Final Surge
New to running? Start with a run-walk plan.
Choose Your 5K Training Level
All four plans are 10 weeks and $19.99. The difference is where you’re starting from and how many days a week you’ll run.
BEST FOR
Runners ready to train for their first 5K finish
SCHEDULE
10 weeks · 4 runs per week
STARTING POINT
Already running 2–3 times a week for 20–30 minutes
FOCUS
Endurance, consistency, and finishing strong
BEST FOR
Runners who've finished a 5K and want a faster one
SCHEDULE
10 weeks · 6 runs per week, 1 rest day
STARTING POINT
A regular running routine already in place
FOCUS
Tempo runs, repeats, and race-pace sharpening
BEST FOR
Experienced runners chasing a personal best
SCHEDULE
10 weeks · 6 runs per week, 1 rest day
STARTING POINT
Running 4–5 times a week for 45–60 minutes
FOCUS
Speed work, threshold, and peak 5K performance
Which 5K Plan Is Right For You?
| If this sounds like you | You'll run | Your plan |
|---|---|---|
| You're not running consistently yet, or coming back after time off | 3 run-walk sessions a week | Run-Walk 5K → |
| You're already running 2–3 times a week for 20–30 minutes | 4 runs a week | Beginner 5K → |
| You've finished a 5K and you're training regularly | 6 runs a week, 1 rest day | Intermediate 5K → |
| You're running 4–5 times a week for 45–60 minutes | 6 runs a week, 1 rest day | Advanced 5K → |
Between two levels? Take the lower one — ten weeks you actually finish beats ten weeks that break you. Not sure how much you should be running each week before you start? Start there.
Still stuck? Book a free 15-minute call and we’ll pick one together.
What You Get With Every 5K Plan
Every plan is delivered through Final Surge — the training platform that puts your schedule on your phone, syncs it to your watch, and tells you what to run each morning.
- A structured, day-by-day 10-week schedule
- Workouts built on pace or heart-rate zones
- Gradual progression, so the load builds safely
- Syncs with Garmin, Strava, Polar and most major devices
- Daily workout reminders and completed-workout tracking
- Drag-and-drop calendar for the weeks life gets in the way
- Optional cross-training and strength work built into the schedule
- Printable PDF of the full plan
- Lifetime access — buy it once, keep it
Who Writes These Plans
Every Sunrise training plan is written by Coach Andrew Taylor. He’s been running for more than 35 years, has finished over 100 endurance races including the Western States 100, and has crossed the line at eight separate 100-mile ultramarathons.
Andrew holds a USATF Level 1 coaching certification and a CoachUp certification, along with a BS in Exercise Science Education and an MA in Sports Management from The Ohio State University. He has coached runners from a first 5K through a first hundred-miler, and has been doing it from Modesto, California since 2010.
The 5K plans above use the same progressions he builds for the athletes he coaches one-on-one. The workouts don’t get easier because you bought a plan instead of hiring a coach.
Years Running
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Endurance Races Finished
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100-Mile Finisher
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Frequently Asked Questions
Start from your current routine, not your goal. Not running consistently? Take Run-Walk. Running 2–3 times a week? Beginner. Already finished a 5K? Intermediate. Running 4–5 times a week? Advanced. If you’re still weighing the 5K against a longer race, read which distance to start with first.
All four are 10 weeks, ending with your 5K race.
As soon as you buy. Final Surge lets you set your start date and drag workouts around your week, so you can line week 10 up with your race.
Through Final Surge, free to use on desktop and mobile. Each day’s workout is waiting for you with instructions and target effort — and you can download the whole plan as a PDF.
Yes. Final Surge connects to Garmin, Strava, Apple Watch, Polar and most major devices, so completed runs log automatically.
No. $19.99, one time, with lifetime access to the plan.
Book a free 15-minute consultation with Coach Andrew Taylor before you start. If you’d rather have someone adjusting the plan as you go, here’s how to tell whether you need a running coach — and what online coaching includes.
Ready For A Longer Distance?
Once you’ve crossed your 5K finish line, 6.2 miles is the natural next step. Our 10K plans pick up right where these leave off.
Want a coach in your corner?
A training plan gives you the schedule. Coaching gives you someone rewriting it every four weeks around your life, your workouts, and your race — plus workout feedback, unlimited messaging, and time on a call with Coach Andrew Taylor. Month to month, no contract.
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