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Subscription
None – One-time payment
Time commitment
3–8 hours per week
Low cost
$139 one-time payment
Plan duration
10–16 weeks
Level
Beginner · Intermediate · Experienced
Training zones
Heart rate · Speed · RPE*
What’s Included in Your 5K Running Plan
- Custom-designed training plan tailored to your fitness level, available time, and personal goals
- Suitable for all levels, from beginners aiming to complete their first 5K to experienced runners looking to improve their time
- Includes a 1-hour consultation via phone or email
- Review of your current fitness level and running experience to ensure a safe and effective progression
- Workouts structured around effort levels, pace, heart rate, or perceived exertion zones to maximize your training
- Accessible online through Training Peaks
- One-time payment with no ongoing subscription required
- Delivered within 24 hours for a quick start
What Sets Our Plans Apart
What makes SportCoaching’s 5 km Running Training Plan stand out from the many generic templates online is how it’s designed to match your fitness, schedule, and performance goals.
- Custom built around your lifestyle and fitness: Your plan is tailored to your current running ability, available training time, and weekly commitments.
- 1-hour consultation call: You’ll connect directly with Coach Graeme to discuss your background, running history, target pace, and event goals.
- Fitness review: We assess your recent training data, pacing, and strength to set realistic benchmarks and progressive improvements that build both speed and endurance safely.
- Direct coach access: You don’t just receive a static plan. You have personal contact with your coach during sign up to ask questions.
- Delivered within 24 hours: After your consultation, your fully personalised 5 km training plan is created and delivered within one business day so you can start training straight away.
“Fantastic coach. I’ve seen huge improvements in my running since starting with Graeme. Highly recommended.”
Jean Kristin Veibye-Hauge, Runner, Norway
★★★★★
“Dropped my 5 km time from 21 minutes to 17 minutes. The coaching structure and feedback made a huge difference.”
Graham Pearson, Runner, New Zealand
★★★★★
“Graeme was outstanding throughout my training. Always responsive, motivating, and clear with guidance.”
Aneesh Yellishetty, Runner, New Zealand
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
Frequently Asked Questions
Who is this 5K plan for?
This training plan is for runners of all levels — beginners aiming to complete their first 5K, intermediate runners improving their time, and experienced athletes chasing a personal best.
How long does the 5K plan last?
The plan runs for 10 to 16 weeks, depending on your current fitness level and available training time.
How many hours per week does it take?
The plan requires between 3 to 8 hours per week, based on your level and training intensity.
What types of sessions are included?
You'll receive a mix of easy runs, intervals, tempo sessions, and recovery days — all personalized to your pace and ability.
How is the training plan delivered?
The plan is delivered online via TrainingPeaks, where you can track your progress and access your workouts from your device.
When do I receive the plan?
Your plan is delivered within 24 hours of purchase, so you can start training immediately.
Does it include a consultation?
Yes — a 1-hour consultation via phone or email is included to assess your background, goals, and ensure the plan is customized for you.
Is it a one-time payment?
Yes — there's no subscription. It's a single payment of $139 AUD for the entire 5K training plan.
Can I train by heart rate or effort?
Absolutely. The plan supports heart rate zones, RPE (rate of perceived exertion), or pace-based workouts — depending on your equipment and preference.
Who Is This For?
- Beginner runners aiming to complete their first 5K, focusing on building endurance and confidence in running
- Intermediate/Experienced runners looking to improve their 5K time by enhancing pace, stamina, and Workouts.
- Experienced runners striving to achieve a personal best, focusing on advanced training techniques, speed work, and pacing strategies
- Athletes committed to injury prevention, recovery optimization, and building a sustainable, high-performance running routine
- Wanting Specific workouts design around your current fitness.
- Runners wanting a professional plan to make fast improvements.
Overview
Whether you’re new to running or an experienced athlete aiming for a personal best, our 5K Running Training Plan for All Levels is designed to guide you through a structured, manageable training program that fits your goals. This plan is perfect for runners at any stage, from beginners looking to complete their first 5K to seasoned athletes aiming to improve their time.
Over the course of 10-16 weeks, you’ll gradually build endurance, improve your pace, and learn the key strategies to cross the finish line with confidence. The plan incorporates a balanced mix of easy runs, interval training, tempo sessions, and recovery days that are tailored to your fitness level, ensuring you progress safely and steadily.
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Get a training plan tailored to your goals, fitness level, and schedule — so every session moves you closer to your next breakthrough.
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