5K Calculated Training Plans
Know Which Level is Right for You
This is a 12-week training plan designed by running coach T.J Garlatz that will help you complete your next 5K.
This training plan will help you complete your next 5K without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 3.1 miles of running for race day.
Race Goal: Complete all 5K Running
Goal Race Pace: 8:00-12:00/mile
Longest Training Run: 3 miles
Experience Level: No running experience required, but decent general fitness recommended
If you’re looking to run your next 5K a little bit faster, then this plan is for you. You’ll start off building up your endurance and then working on some speed workouts to help you get across the finish line faster in your next race.
Race Goal: Run 5K Faster
Goal Race Pace: 7:00-11:00/mile
Longest Training Run: 6 miles
Experience Level: Some prior running experience
If you really want to get the most out of yourself in your next 5K, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.
Race Goal: Run 5K your fastest
Goal Race Pace: 6:00-10:00/mile
Longest Training Run: 8 miles
Experience Level: Consistent running several weeks prior to starting plan