5K Training Plans

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

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks

5K Training Plans

Beginner, intermediate, and advanced from 8 – 16 weeks 

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.

Train Like a
Pro Athlete

iconfinder-512 (5)

✔ Science-based training plans

Science-based, experience-tested plans designed to achieve a peak race performance for your next 5K. Available in beginner, intermediate, and advanced 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

No bots and no assistants. You have exclusive email access to Certified Strength & Conditioning Specialist Sandro Sket for all questions during your training.

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

Adaptive Training Plans with Coach Support

BEGINNER · INTERMEDIATE · ADVANCED

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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. Get your online plan and start training

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

5K Training Plans

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

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

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

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

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

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

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

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

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

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

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

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

5K Training Plans

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

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

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

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

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

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

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

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

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

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

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

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

Do you race multiple events each season? Consider Unlimited Plans.

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