5k Training Plans

Prepare to finish one of the most popular running distances in the United States with a 5k running 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. With our 5k training plans, you will make it to the starting line fully prepared to finish.

The attraction of this running distance 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.

View All 5K Plans

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 level of 5k training program, 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 running plan.

Experienced Runners

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

5k Training Plan For Every Runner

No matter which 5k training plan you choose, you will be given plenty of guided information. Select a running program level (Run-Walk, Beginner, Intermediate, or Advanced) from below to read more specific details. Each plan consists of a 10-week schedule. After downloading a training plan, if you have questions please feel free to contact me.

Final Surge Training Calendar Access

There are two (2) ways to access these 5k running plans:

  • Purchase any running plan on Final Surge for a one-time fee of $11.99 per plan here. Digital track your progress from start to finish of the training program
  • Become a member of the Sunrise+ Virtual Running Club for $30.00 per year to receive both PDF and Final Surge ANY running plan, and receive additional special member benefits!

SUNRISE+ Members gain access to all running plans, fitness challenges, and premium digital content on our website. Plus, receive a 20% discount on running shoes and gear from our online partner! Pay for your annual membership with just one purchase of running shoes!

Join Sunrise+Purchase on Final Surge