5K training plans

5K Training Plans

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

5K training plans

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks 

5K Training Plans with Coach Support

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1. Choose your 8 – 16 week training plan

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

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2. Activate TrainingPeaks or FinalSurge

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

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3. Start training with coach support

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

In miles or km?

IN MILES

IN KM

5K Beginner

You're new to running
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

5K Intermediate

Experienced runners
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

5K Advanced

Competitive runners
30 - 40 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

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
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Science-Based Training

Train Like a Pro Athlete

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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.

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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.

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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.

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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.

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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

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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 Goal-Based Plans

IN MILES

IN KM

Sub 30:00 min

Beginner
10 - 18 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 28:00 min

Beginner
11 - 20 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 26:00 min

Beginner
12 - 22 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 24:00 min

Beginner
14 - 24 mi per week, across 4 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 23:00 min

Intermediate
18 - 26 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 22:00 min

Intermediate
20 - 30 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 21:00 min

Intermediate
22 - 34 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 20:00 min

Intermediate
25 - 37 mi per week, across 5 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 18:00 min

Advanced
30 - 41 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 17:00 min

Advanced
32 - 45 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 16:00 min

Advanced
36 - 50 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Sub 15:00 min

Advanced
38 - 55 mi per week, across 6 runs
  • Available in 8, 12, 16 weeks
  • Syncs to your Garmin
  • Email coach access

Training plans with coach support for the 5K, 10K, HM, and marathon.

By coach & founder Sandro Sket

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