5K Calculated Training Plans

RunDoyen 5K Training Plans

Price:

$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, but with more and more of the exercise being jogging. 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 faster paced running opportunities 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 our 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!