Collection: 5k Training Plans
🎯 Complete or CRUSH Your Next 5K
From First Steps to Personal Bests — We’ve Got the Perfect Plan for You
No matter where you're starting from — walking your first mile or chasing a sub-20 5K — our proven 5K training programs will help you run stronger, faster, and more confidently.
🏁 Choose Your Level — Choose Your Goal
We offer a full progression of 5K training plans, each one personally tailored by a coach and delivered through our online platform.
|
Plan Type
|
Best For
|
Weekly Commitment
|
|
Couch to 5K
|
Total beginners, just getting started
|
3x per week, walk/run combo
|
|
Beginner 5K
|
Recently completed Couch to 5K
|
3x per week, 30–45 min runs
|
|
Intermediate 5K
|
Running consistently, ready to improve
|
3–4x per week, mix of pace sessions
|
|
Advanced 5K
|
Experienced runners chasing a PB
|
4–6x per week, 30–90 min runs
|
Training Plan Durations available:
- 8 week 5k training plan
- 12 week 5k training plan
- 16 week 5k training plan
- 20 week 5k training plan
- 24 week 5k training plan
Based on your race date and experience level.
💡 Flexible Ways to Train With Us
✅ Pay Once — Keep the Plan Forever
Purchase a one-off training plan and get:
- Lifetime access
- Personalised paces & schedule
- Strength + mobility modules
- Final Surge platform invite
🔁 Prefer a Monthly Option?
Join the RhodesRunner Run TEAM
- Instant access to all 5K, 10K, half, and full marathon training plans
- Cancel anytime — no lock-in
- New content and coaching insights monthly
🧭 Want More Coach Support?
Upgrade to RhodesRunner Run SQUAD for:
- Coach-monitored plans
- Training review and feedback
- Exclusive support & community access
🎁 Have a Discount Code?
You can apply it at checkout — just enter it before completing your purchase.
🏃♂️ Ready to Start Your 5K Journey?
👉 Find Your Plan & Start Running Smarter
Let’s take your next step — whether it’s your first finish line or your fastest one yet.
