5K Calculated Training Plans

RunDoyen 5K Training Plans

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$29.99

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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.

Level 1

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
Miles/Week: 7-12
Days/Week: 3-4
Longest Training Run: 3 miles
Experience Level: No running experience required, but decent general fitness recommended

Level 2

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
Miles/Week: 12-25
Days/Week: 4-5
Longest Training Run: 6 miles
Experience Level: Some prior running experience

Level 3

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
Miles/Week: 25-35
Days/Week: 5-6
Longest Training Run: 8 miles
Experience Level: Consistent running several weeks prior to starting plan

Price:

$29.99

Choose a Level ⬇
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Price:

$29.99

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How it Works

Calculated Training plan, built for your race goal by World Class Coaches

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Training Phase Descriptions

Description: 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.

Phase 1 (Three weeks):

During the first three weeks of training, our primary goal is to establish a routine of consistent exercise. You will have 3-4 walk-jog sessions per week during phase one while aiming to get a total of 7-8 miles per week of combined walking and jogging. We will primarily start with a walk/jog routine, while gradually adding in more and more jogging to the intervals. In addition to the walking and jogging, some additional cross-training sessions will be included to help increase aerobic conditioning. By the end of phase one, the goal is to be able to jog a minimum of one mile continuously without breaks.

Phase 2 (Three weeks):

After establishing the routine of consistent exercise through jogging and walking, we are ready to progress the length that we are jogging without walk breaks. Training will continue to be a mix of walking and jogging, with the walking intervals decreasing, and the jogging intervals increasing. Besides building a strong aerobic foundation and progressing how far we can run continuously; we will prepare the body to run faster and more efficiently through the addition of strides and hill repeats.  Most weeks will consist of four walk-jogging sessions, building up to where you are getting in a total of 10 miles per week. Again, this will be supplemented with some additional cross-training. By the end of phase two, the goal is to be able to jog two miles continuously without breaks.

Phase 3 (Four weeks):

Moving into the second half of the training cycle, you are physically ready and likely excited to start incorporating some workouts with more interval training into the plan. We will have some faster-paced intervals incorporated to help make running your goal 5K pace feel much easier. Overall training volume will continue to increase, peaking out at 12 miles per week spread over 4 days. Cross-training will still be occasionally utilized to help increase aerobic fitness. We will continue to progress the length you can jog continuously, and by the end of phase three, the goal is to be able to jog three miles continuously without breaks.

Phase 4 (Two weeks):

In the last phase, we will have a slight decrease in training volume back to 10 miles per week in combination with a few focused on faster paced runs to have you best prepared for race day! Now that you should have a few three-mile continuous runs under your belt, you will go into the race knowing that you are fit and ready to run the entire 5K!

Description: 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.

Phase 1 (Two weeks):

During the first two weeks of training, we will establish a routine of consistent running. This introduction to running will start to provide the foundation of functional strength and flexibility necessary to keep you happy and healthy during our overall training plan. This phase consists primarily of basic easy running. During phase one you will run between 12-15 miles per week, with your mileage spread out over 4-5 days of running each week.

Phase 2 (Four weeks):

After establishing the routine of running and preparing the body for more interval training, phase two will lay the aerobic foundation and strength necessary to train hard and race fast. We will progressively build up our mileage to our plan’s peak of 25 miles per week and our long run will max out at 6 miles. During this phase, we will start to prepare the body for faster running through the gradual addition of consistent strides, fartlek workouts, and hill repeats.

Phase 3 (Three weeks):

Phase three will introduce more formal interval workouts in combination with continued strides and hill repeats. These interval workouts will improve your aerobic power and bring the specificity necessary to run your best for the target 5K. Our long run will stay at approximately 6 miles, and most weeks we will run 5 days with continuing to hit the weekly mileage target of around 25 miles.

Phase 4 (Three weeks):

In the final few weeks, we will have a gradual decrease in mileage in combination with a few shorter and faster sharpening interval workouts to have you best prepared for race day! You will go into the race knowing that you are fit and ready, and you will rock!

Description: 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.

Phase 1 (Two weeks):

After coming into the training program with a foundation of recent consistent running, phase one will introduce you to light speed work in the form of strides and hill repeats. These will help improve running efficiency and build functional leg strength, preparing you for what’s to come in your training. In phase one, you will run approximately 25 miles per week, with your mileage spread over 5-6 days of running each week, and a long run of 6 miles.

Phase 2 (Four weeks):

We will progressively build up your mileage to our plan’s peak of 35 miles a week spread over 5-6 days, and our long run will max out at 8 miles. Besides building a strong aerobic foundation, we will start to prepare the body for more intense training through the gradual addition of threshold running and fartlek workouts.

Phase 3 (Three weeks):

While maintaining mileage at or close to our plan’s maximum volume of 35 miles per week, phase three will introduce more formal interval workouts. These workouts will improve your aerobic power and bring the specificity necessary to run your best for the target 5K through a combination of intervals between 400m to 1000m, usually at 3k and 5K pace. Our long run will stay at approximately 8 miles, and most weeks we will run 6 days.

Phase 4 (Three weeks):

In the final few weeks, we will have a gradual decrease in mileage in combination with a few key shorter and faster sharpening interval workouts to have you best prepared for race day! You will go into the race knowing that you are fit and ready!

5k Training Plan

Are you looking for a 5k training plan beginner? Maybe you are interested in a 6 week 5k training plan or an advanced 5k training plan but you just do not know where to find one? We have good news for you!
Here at RunDoyen we have different training plans for runners at every level. If you have never tried running before but are looking to sign up for your very first 5k, we have a great plan to guide you on that journey! If you have been running 10ks consistently and are ready to take that next step and try a half marathon, we have great options for you as well! Whatever you are looking for we are here to help you achieve your running goals!

Get to know our coaches

One of the best parts of our RunDoyen programs is that you get to work very closely with one of our very accomplished running coaches. We have fourteen coaches in total, all very successful runners and coaches. Our different coaches offer different services, with some being nutritional coaches while others work with specific running plans!
If you choose to take on a 5k running plan, you will be working on a plan designed by coach TJ Garlatz. Coach TJ was a coach at the collegiate level for sixteen years and now has a passion for helping others reach their goals!
If you are going to start a 10k training plan, you will be working with Ryan Vail, the designer of this course. Coach Ryan has many great achievements in the world of running and always pushes his clients to be the best that they can be!
RunDoyen’s half marathon plans are designed by Coach Tara Welling, the USA 15k National Champion. Her philosophy when it comes to coaching is that mileage is key to a good training plan. She is passionate about her coaching and cannot wait to help you reach your goal of running a half marathon!
Coach Lindsay Flanagan designed RunDoyen’s marathon training plans, so you will have the pleasure of working with her if your goal is to run a marathon! She is a decorated runner and believes that consistency is key when it comes to improving your running.
The Boston Marathon qualifying plan is designed by coach Mark Hadley. He has built forty-eight different variations to the qualifying plan so that you can find one that works just right for you! Coach Hadley has helped over one hundred people qualify for the Boston Marathon, and you could be next!

Our 5k Training Plans Help You Hit Your Goals!

Have you ever had a goal but not been sure of where to start? Is your lifelong goal to run the Boston Marathon but you aren’t sure of where to begin? Maybe you have never tried running at all and now you want to add a new healthy habit to your routine! Whatever your motivations may be, RunDoyen has all of the tools that you need to succeed!

Info For Beginners

It can be overwhelming thinking about running a full 3.1 miles, but a proper training program can help you safely progress to the 5K distance. (1) One of the most helpful tips that we can give is to find your motivation. Some people feel motivated by signing themselves up for a particular race because it gives you a hard and fast deadline to work towards. If you are choosing to run for weight loss, it could possibly be helpful to have a healthy weight in mind, although it is important to consult your doctor before making any major shifts in your health routine.

It is also good to choose a place to run that works for you. If you have the time, find a beautiful park nearby and spend some time enjoying nature every day. You can kill two birds with one stone! Maybe you are struggling to find time to fit a run into your busy schedule, so the best choice for you would be a run around your neighborhood. That is totally fine!

If you are a stay at home parent who has to keep an eye on their kids, the best option for you could be a treadmill in your basement! Then you don’t have to worry about childcare but you can still give your physical and mental health some attention.

About the Service

How much running experience do you have? If you have been running multiple times a week for many years, then you may want to try out one of our upper level plans! If you have never tried running before but want to give it a whirl, we have several beginner plans that you would love! Whatever it may be that you are looking for, RunDoyen is here to thoroughly meet all of your needs!

Our 5k Training Plans

In all of our training plans, there are three levels. Level one would be for beginners, the second level for intermediate, and the third level would be for the more experienced runners. All three levels are broken down into week by week schedules that thoroughly prepare you for your upcoming race or goal!
In regards to our 5k plan, the first level is tailor made for people with little to no running experience at all. There are four different phases in our beginner 5k plan, and in total it lasts twelve weeks. The first and second phase are each three weeks long, while the third phase will last four weeks, and the last phase will last for two weeks. At the end of this plan, you will feel thoroughly prepared to take on your first 5k!
If you have completed a 5k or two and you are wanting to up your game a little bit, level two of our 5k training plan may be a great plan for you. This 12 week plan is formatted similarly to our level one routine, but it is designed for people with a bit more experience.
The third level of our plan is for people with quite a bit of experience running but are looking to improve their time and endurance. Over the twelve weeks of the plan you will be running for five or six days of the week and your longest run will be eight miles long. You can do it!

Our 10k Training Plans

Our 10k training plans here at RunDoyen mirror a very similar pattern to our 5k training plans. At level one, you would only be running for three or four days a week. By the end of the plan, you will be aiming to run an eight to twelve minute mile. This will vary depending on your prior experience and your overall personal fitness.
Level two of RunDoyen’s 10k training program is for those looking to improve their time on a 10k. You would be running four to five days a week and your longest run would be eight miles long. The third level consists of five to six days of running per week with your longest run consisting of ten miles!

Half Marathon training plans

Unlike the 5k and 10k training plans, our half marathon and marathon programs are each sixteen weeks long. For level one, it would be recommended that you are in overall good physical condition. This program will have you running for three or four days a week and your longest run would be ten miles long! That is so attainable, and with some hard work you will be extremely well prepared for your very first half marathon!
For level two of the half marathon running plan, it is recommended that you come into it with some prior distance running experience. This plan is designed to increase your speed, so you will be running four to five days a week with the longest run being twelve miles. With this program you will quickly see your desired results!

Marathon training plans

If you are looking into our marathon training plans, it is important that you have some prior running experience, though you definitely do not have to have run marathons before. For level one, you only need to have experience running shorter distances as this plan will start slow. Over sixteen weeks you will build up your speed and endurance so you are prepared to take on your very first full marathon!
Level two of our sixteen week marathon plan is for those who have run a marathon or perhaps several half marathons before. The intent of this plan is to increase your speed so you can run your next marathon with better timing. This plan consists of targeted running workouts to ensure that you ready for your upcoming marathon!
Level three of our marathon training program is for those who have experience with marathon running but are looking to improve their times. Over the sixteen weeks of this program you will focus on training to ensure that you can meet all of your goals.

FAQ

Is there a Boston marathon training plan?

Here at RunDoyen we have a fantastic Boston Marathon training program for those interested in qualifying. There are forty-eight different training plan variations. The best one for you will vary based on your qualifying time goal, but whatever that may be, there will be a great option for you.
This plan has a lot of really great benefits such as a mobile app and online training log! We have a quick and simple form that you can fill out to determine which plan is the best fit for you. Our Boston Marathon training plan is truly one of a kind and it is designed to give you the absolute best results that you are looking for! Now you have all of the tools that you need to reach the goal of qualifying for the Boston Marathon!

Why RunDoyen?

RunDoyen is a fantastic program for so many reasons. The first is that our team of coaches have so many amazing achievements, and they are here and ready to pass on that knowledge and wisdom on to you! Another benefit to choosing RunDoyen is that we have a program for every distance and every experience level.

What does the 10k training plan beginner look like?

RunDoyen’s 10k training plan for beginners is a really great option for those with very little running experience or for those who have run a few 5ks but are looking to step it up a notch. Designed by coach Ryan Vail, you will be running a maximum of five miles a week.
Typically, the goal for your pace at the end of this program would be an eight to ten minute mile, but that will all depend on your experience and overall individual fitness level. This twelve week program is composed of four different phases, each with different goals in mind. On average, you will be running four days a week, though there are some weeks where you will run five days and some where you will only run three!

What does the 5k program look like?

The 5K/10K/Half-Marathon Training is a course designed to increase overall cardiovascular fitness through distance running in preparation for a road race. The course will cover basic principles for developing a progressive training plan, which may include pacing, speed/interval training, hill training, and long runs. (2)
RunDoyen’s 5k program was designed by coach TJ Garlatz with the goal of giving anybody the tools they need to run a successful 5k. Whether you are ready to start level one or level three, this plan will give you all of the tools that you need to succeed.
The first level of our 5k training plan is for people with absolutely no running experience. This plan, as well as levels two and three, is twelve weeks long. There are four phases to this plan, with the first and second phases lasting three weeks each, the third phase lasting four weeks, and the last phase being two weeks long. This plan combines both walking and jogging so that your body can adjust.
Level two of our 5k plan is for those who have run a little bit in their life, but are now looking to hone their running skills a bit more. This plan is also twelve weeks long and consists of four phases. This plan combines endurance and speed training to set you up for success on your next 5k!
The third and final level of RunDoyen’s 5k training plan is for people with a lot of experience running 5ks and looking to really meet their target times. Maybe you like to run 10ks but are wanting to do a 5k to really work on your speed. Whatever your goal is, this plan will exceed your expectations and you will meet all of your goals!

What is the best time of day to run?

This will vary from person to person depending on your schedule. For some, an early morning run is best because you get it out of the way so that you can focus on what lies ahead. Other people may prefer to use their lunch break to get some movement in after sitting at a desk all morning. It all depends on your schedule and personal needs.

Achieving your Goals

Everyone has made a few New Year’s resolutions at some point in their life. They are notorious for being kept for two weeks and then cast aside when life gets busy. Here is a little secret. You can set goals for yourself at any point in the year, not just the first day of January!
What goals have you set in place for yourself? What New Year’s resolutions have you forgotten about that you’re wanting to get back into? Now is the time to do these things for yourself. If not today then when?
If your goal involves running in any way, shape, or form then RunDoyen has you covered with a wide variety of training plans to get you started and keep you motivated! We have a fantastic beginner 5k training plan for those interested in starting to run, or we also have a 5k training plan intermediate for those who have been runners before and are looking to get back into it.
Maybe you have always wanted to run a marathon but you just haven’t found the drive to get it accomplished. RunDoyen has a lot of fantastic plans for those looking to tackle their first marathon. Go check it out! Whatever your goal may be, RunDoyen is here to help you meet that goal!

You Can Do It!

Whatever goals you may be aspiring to, you can achieve them with a little bit of hard work and determination! RunDoyen is here to help you achieve those goals with our wide swath of training programs. The key to a successful running journey is to find your “why” and work for it. Find the thing that keeps you motivated and always work towards that.

There are so many reasons that you could give yourself to stop when you are having a hard day, but it is so important to not let that get to your head. Do not let self doubt creep in because you are fully capable of achieving whatever you set your mind to! You can do great things as long as you put your mind to it!

RunDoyen is here to guide you on your way to achieving those goals. Whether you are a frequent half marathon runner looking to tackle your first full marathon or you have never run a day in your life but are looking to start that journey, RunDoyen is here to help you achieve all of those goals! We want you to feel inspired and empowered to do what is best for you physically and mentally! Running just happens to be a great avenue for both of those things!