5K Training Plans

Beginner, intermediate, and advanced
training plans from 8 – 16 weeks

Choose Your Plan
Explore Features

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks

Choose Your Plan
Need Help?

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks 

Choose Your Plan
Need Help?

5K Training Plans with Coach Support

BEGINNER · INTERMEDIATE · ADVANCED

iconfinder_target_goal_finish_aim_4404428

1. Choose your 8 – 16 week training plan

Find beginner, intermediate, and advanced 5K training plans in miles or km.

iconfinder_my_computer_laptop_netbook_5129461

2. Select TrainingPeaks or FinalSurge

A flexible online calendar, individual training zones, and trackable progress.

iconfinder_smart_watch__5129473

3. Get your online plan and start training

Get support for all your training questions from certified coach Sandro Sket. 

miles or km?

IN MILES
IN KM

Sub 30:00 min

Beginner
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 28:00 min

Beginner
11 - 20 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 26:00 min

Beginner
12 - 22 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 24:00 min

Beginner
14 - 24 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 23:00 min

Intermediate
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 22:00 min

Intermediate
20 - 30 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 21:00 min

Intermediate
22 - 34 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 20:00 min

Intermediate
25 - 37 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 18:00 min

Advanced
30 - 41 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 17:00 min

Advanced
32 - 45 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 16:00 min

Advanced
36 - 50 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 15:00 min

Advanced
38 - 55 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

miles or km?

IN MILES
IN KM

Sub 30:00 min

Beginner
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 28:00 min

Beginner
11 - 20 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 26:00 min

Beginner
12 - 22 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 24:00 min

Beginner
14 - 24 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 23:00 min

Intermediate
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 22:00 min

Intermediate
20 - 30 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 21:00 min

Intermediate
22 - 34 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 20:00 min

Intermediate
25 - 37 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 18:00 min

Advanced
30 - 41 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 17:00 min

Advanced
32 - 45 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 16:00 min

Advanced
36 - 50 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 15:00 min

Advanced
38 - 55 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

What Athletes Are Saying

Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.

Shai Birmaher

United States

After I started to follow Sandro’s training plan my running improved more in 8 weeks than it did in the last 2 years when I wasn’t getting any guidance. Instead of doing the same distances and lots of mileage, my training has finally become fun again.

Carina Leps

Estonia

Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.

James Mount

United States
iconfinder-512 (5)

Science-Based Training

Train Like a Pro Athlete

iconfinder-512 (5)

Science-based, experience-tested training

Science-based, experience-tested training plans designed to achieve a peak race performance for your next 5K. Plans are available in beginner, intermediate, and advanced versions from 8 - 16 weeks.

iconfinder_my_computer_laptop_netbook_5129461

Choose your favorite online training log

TrainingPeaks or FinalSurge. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.

iconfinder-512 (3)

Coach support from Sandro Sket, CSCS

No bots and no assistants. You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan.

✔ Effective Running Workouts

Improve your VO2max, lactate threshold, running economy, and fatigue resistance at race pace with purposeful workouts. 

✔ A Balanced Training Week

Stephen Seiler’s 80/20 proven intensity ratio with 80% easy mileage and 20% at or above lactate threshold intensity.

✔ Intelligent Progression

Non-linear periodization. That means your training gradually progresses from general abilities to race-specific intensities.

iconfinder_my_computer_laptop_netbook_5129461

World-Class Training App

✔ Sync Runs with All Devices

Plans are hosted on TrainingPeaks & FinalSurge, with all workouts accessible on your laptop, smartphone, and GPS running watch.

✔ Set Your Individual Zones

Your training zones are automatically calculated across all workouts based on a recent race result or estimate.

✔ Analyze and Track Progress

Track your progress with exciting metrics at your laptop’s dashboard and analyze the time you spent in different training zones.

iconfinder-512 (3)

Certified Coach Support

✔ Setting Up the Plan

Setting up your training zones and moving workout days is easy. But if you need any help, I’m here for you.

✔ Support During Training

Unexpected events occur. Work trips, vacations, family events, illness, or injury. Ask me anytime on how to navigate through it.

✔ Pre-Race Questions

Are you unsure about pre-race nutrition, the right race strategy, or pacing? I’m here to help if you have any questions. 

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

What Athletes Are Saying

Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.

Shai Birmaher

United States

Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.

James Mount

United States

Train Like a Pro Athlete

iconfinder-512 (5)

Science-based, experience-tested training

Science-based, experience-tested training plans designed to achieve a peak race performance for your next 10K. Plans are available in beginner, intermediate, and advanced versions from 8 - 16 weeks.

iconfinder_my_computer_laptop_netbook_5129461

Choose your favorite online training log

TrainingPeaks or FinalSurge. All your workouts are accessible on your computer, smartphone, and GPS running watch. Individual training zones, post-workout analysis, and much more.

iconfinder-512 (3)

Coach support from Sandro Sket, CSCS

No bots and no assistants. You have exclusive email access to NSCA-Certified Strength & Conditioning Specialist Sandro Sket for all running-related questions during the course of your training plan.

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during the course of any training plan.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

Hi! I'm Sandro Sket, coach & founder of RUNNINGFRONT, NSCA-Certified Strength & Conditioning Specialist (CSCS), and a lifelong endurance athlete. I help runners like you to achieve their goals since 2013. I'm only an email away assisting you choose the right plan or for questions during your training.

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

5K Training Plans

miles or km?

IN MILES
IN KM

Sub 30:00 min

Beginner
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 28:00 min

Beginner
11 - 20 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 26:00 min

Beginner
12 - 22 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 24:00 min

Beginner
14 - 24 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 23:00 min

Intermediate
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 22:00 min

Intermediate
20 - 30 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 21:00 min

Intermediate
22 - 34 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 20:00 min

Intermediate
25 - 37 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 18:00 min

Advanced
30 - 41 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 17:00 min

Advanced
32 - 45 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 16:00 min

Advanced
36 - 50 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 15:00 min

Advanced
38 - 55 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

5K Training Plans

miles or km?

IN MILES
IN KM

Sub 30:00 min

Beginner
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 28:00 min

Beginner
11 - 20 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 26:00 min

Beginner
12 - 22 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 24:00 min

Beginner
14 - 24 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 23:00 min

Intermediate
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 22:00 min

Intermediate
20 - 30 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 21:00 min

Intermediate
22 - 34 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 20:00 min

Intermediate
25 - 37 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 18:00 min

Advanced
30 - 41 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 17:00 min

Advanced
32 - 45 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 16:00 min

Advanced
36 - 50 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

Sub 15:00 min

Advanced
38 - 55 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • World class training app
  • Email coach support
Choose Plan
...or stay flexible with
Unlimited Plans

© 2023 RunningFront. Designed by Sandro Sket.

Scroll to Top
Scroll to Top

Choose Your Plan

5K sub 30:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 28:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 26:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 24:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 23:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 22:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 21:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 20:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 18:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 17:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 16:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 15:00 min (in miles)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 30:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 28:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 26:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 24:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 23:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 22:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 21:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49

Choose Your Plan

5K sub 20:00 min (in km)

1_seb6g3h-6X-w83h-JC5jEA (1)
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49
8 Weeks - $29
12 Weeks - $39
16 Weeks - $49