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5K Run Training Plan (Novice / Intermediate, 12 Weeks, Starts Any Monday, Reusable)

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5K Run Training Plan (Novice / Intermediate, 12 Weeks, Starts Any Monday, Reusable)


Krista Schultz, MEd, CSCS

All plans by this Coach


12 Weeks

Plan Description

Congratulations for taking on the challenge of a 5k run! Designed for the NOVICE to INTERMEDIATE level runner, this 12-week structured and periodized run training plan will prepare you for your 5k run.

Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS, this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and as a coach who has coached hundreds of other athletes to success.

Your plan includes 4 run workouts 2 strength training workouts and one day off per week with the option to substitute one of the runs with an easy bike or swim. Your plan progresses from 3 to 4 hours (max) of training per week with Monday as the designated off day. You will perform 3 tests during the training period to initially determine then update your training zones. If you are not able to complete all the workouts running then you may substitute periods of walking as needed for the workout time given.

Questions? Please visit us on the web at or email our team directly at:

Please note:
• This plan assumes your target race is either Saturday or Sunday. You can start the plan any Monday or set the plan to end on the Sunday of race weekend.
• This plan can be re-used in the future (change start or end date).

How it Works

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:22:00 01:00:00
Strength x2
00:50:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:22:00 01:00:00
00:50:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Krista Schultz, MEd, CSCS


Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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