Coaching Plan

5km Training Plan (All Levels)

$139.00

Achieve your best 5K with our 5K Running Training Plan, designed for all levels—whether you're a beginner, intermediate, or advanced runner. This structured custom built program adapts to your current fitness, helping you build endurance, improve speed, and enhance running efficiency.

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

Your Plan

5km Running Training Plan

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*

Who Is This For?

Beginner runners aiming to complete their first 5K, focusing on building endurance and confidence in running
Intermediate runners looking to improve their 5K time by enhancing pace, stamina, and race strategy
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

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 8-12 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.

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.

Meet Your Coach – 20+ Years of Experience in Endurance Coaching

SportCoaching is led by Graeme, a international running coach with more than two decades of experience helping athletes around the world. From 5K fun runners to ultramarathoners, his science-backed, personalized approach has helped thousands of runners improve their performance and enjoyment of the sport. Join more than 750 athletes Graeme has coached around the world.

Reviews

Running Coaching Reviews

När jag började titta efter någon att ta hjälp av var återkoppling något vitalt och där tycker jag du är

Jag tog hjälp av Graeme för att förbättra mig inom löpning och landsvägscykling. Vi har bra kontakt under hela tiden och jag har förbättrat min kapacitet. Den största vinsten är att jag numer kan springa utan knäsmärtor och att mina ryggproblem nästan helt har försvunnit

Exceptional help for a newbie runner like me, not only does sportcoaching help elite athletes but looks after newbie runners like myself and goes above and beyond to see me improve

I purchased a couch to 10k training program from SportCoaching and for a newbie like me it is easy to understand and follow. So far I am already halfway through and everything feels great. I highly recommend this plan to all beginner runners

Brought the 18 week half marathon training plan, not only was it built for me but Graeme spent more than 1 hour discussing my previous training and how we could make improvements to it. He then explained in detail what training we should focus on and the results we should expect. Overall super happy and once this training plan is finished I will probably move into monthly coaching with him

Graeme was absolutely amazing throughout the whole period of training!

One of the best coaches I have worked with. Always available and have seen a big improvement in my running since starting with Graeme

Graeme has helped me improve my fitness for basketball in just one month. Thanks!

Working with my running coach has been a game-changer for me. With personalized training plans and expert guidance, I’ve seen remarkable improvements in my speed and endurance. I never thought I could enjoy running this much!

I’ve always been a casual runner, but I wanted to take my training to the next level. My running coach helped me set clear goals and structured workouts that pushed my limits while keeping me injury-free. The progress I’ve made in just a few months is astonishing

Training on my own led to burnout and inconsistency. Having a running coach has provided me with a sense of accountability and a well-rounded approach to training. The mix of workouts keeps things interesting, and the results speak for themselves.

I have seen a marked improvement over my 5km and 10km time under Graeme’s guidance. He goes out of his way to help you improve your results in a fun and motivation way. Recommend to any type of athlete that wants to make a big improvement in their results

I am a complete beginner when it comes to running. Sportcoaching has helped me progress slowly and build my fitness up to be able to handle my first marathon. I’ve also lost over 8kg in the first two months with his advice and feel like I have much more energy

I have been struggling with constant injuries for years. Graeme has taken his time to help me understand what is causing the issues and how I should structure my training to stay injury-free. Originally I signed up just for some guidance here and there, now I’m on a full monthly running plan and couldn’t be happier!

Thanks for all the support and all my questions over the years. You have helped me considerably improve my running. Thanks again!

Dropped my running time from 21mins to 17mins for 5km! Thanks for the coaching!

Fått ett utmärkt mottagande och en mycket seriös individuell plan för min fortsatta träning

Fantastic good Coach, given me great progress. Highly recommended if you want to make progress.

Good support and highly knowledgeable, highly recommended.

Graeme has a real passion for coaching and always takes that extra step to help his athletes. The knowledge and tips he provides are invaluable and so is the improvement I have made this year. Thanks!

Been injury free for over 6 months since starting with sportcoaching. Its the longest time i have been able to continually build my training volume and results without my calf problems.