5K Training Plan
An 8-week training plan to help you run your best 5K, from first-timer to competitive racer.
8 weeks | 3 runs/week + strength | Beginner to sub-17
One-time purchase. Tailored to your fitness level. Yours forever.
What's Included
Personalized Paces
Training zones calculated from your current race time using the VDOT system. Every pace is tailored to your fitness level.
8-Week Schedule
Week-by-week plan with 3 runs + 1 strength session. Base → Build → Peak → Taper.
Strength Routine
Bodyweight exercises for injury prevention and improved running economy.
Beginner Option
Walk/run intervals for new runners. No GPS watch or pace targets needed.
Race Day Tips
Pre-race preparation, pacing strategy, and race morning checklist.
Instant Download
Beautiful PDF delivered immediately after payment. Keep it on your phone or print it.
Sample Training Week
Here's what a typical week looks like during the build phase.
Actual paces in your plan will be calculated from your race time input.
Built on Proven Science
VDOT Pacing System
Your training paces are calculated using Jack Daniels' VDOT formula — the gold standard used by coaches worldwide to set accurate training zones from race performance.
Periodized Structure
Each plan follows a proven base → build → peak → taper progression, matching how your body adapts to training stress. Combined with 80/20 intensity distribution.
Who This Plan Is For
First-time 5K runners looking for a structured plan
Runners aiming for a 5K PR with personalized paces
Anyone wanting to improve fitness with 3 manageable sessions per week
Finish your first 5K, break 30 minutes, go sub-25, or chase a PR at any level.
Get Your 5K Plan
Take the 60-second quiz and download your personalized plan instantly.
Start the Quiz — $14.99One-time purchase. Tailored to your fitness level. Yours forever.
Instant PDF download. No subscription. No app required.