5K Training Plans

5K training plans delivered via a world-class app with free email coach support. Plans are available in beginner, intermediate, and advanced. Choose from 8, 12, or 16 weeks.


✔ Improve your aerobic endurance
✔ Improve your lactate threshold
✔ Improve your VO2max
✔ Improve your maximal speed
✔ Improve your running economy

Hi! I'm Sandro Sket, coach & founder of RUN4SPEED and NSCA-Certified Strength & Conditioning Specialist. I help runners like you to achieve their goals. I'm only an email away assisting you choose the right plan or for questions that arise 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.

5K Beginner

30:00

sub 30:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Beginner

28:00

sub 28:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Beginner

26:00

sub 26:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Beginner

24:00

sub 24:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Intermediate

23:00

sub 23:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Intermediate

22:00

sub 22:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Intermediate

21:00

sub 21:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Intermediate

20:00

sub 20:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Advanced

18:00

sub 18:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Advanced

17:00

sub 17:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Advanced

16:00

sub 16:00 min 5K
8, 12, or 16 weeks
via Finalsurge™

5K Advanced

15:00

sub 15:00 min 5K
8, 12, or 16 weeks
via Finalsurge™