5K RUNNING PLAN

Looking for a 5K training plan for an upcoming race? We’ve got you covered! Our running plans are designed for the everyday runner who understands that finding time to train is TOUGH. 

Brand new runner looking for a 5K plan? We have you! 

Slow runner looking to feel strong and confident on race day? We got you too! 

Looking to PR your 5K? We have the perfect 5K running plan to help you build strength, both physically and mentally so that you can run your personal best on race day. 

Our 5K running plans are available in 4 different levels to speak to your specific needs. Each 5K running plan includes a set number of running days, cross-training days, strength work with videos by Coach Amanda to help you get stronger and prevent injuries, and tips to build your mental game! 

Not sure which plan to go with? Get in touch — we’re happy to help.

5K Running Plans

  • Become a Runner/Get Back Into Running 5K Running Plan

    Are you a brand new runner looking to go from couch to 5K? Or are you a runner looking to get back into running after time off and build back to a 5K?

    Our 8-week Become A Runner 5K / Get Back To Running 5K plan is available for free as a PDF or for purchase in Final Surge and comes with 8-weeks of strength training videos.

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  • Level 1

    This Level 1: 8 Week 5K running plan is perfect for newer runners or runners looking for a fun and less demanding way to build strength, speed, and endurance. Running plan begins with a weekly mileage of 20-minute mid-week run and a 30-minute long run.

    Running Plan in Final Surge Includes:

    • 2 Strength training workouts per week with videos

    • 3-4 Running Days (with 1 day of speed play)

    • 1-2 cross-training days

    • Auto-Messages with training & running tips and tricks

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  • Level 2

    This Level 2: 8 Week 5K Training plan is perfect for runners looking for a fun way to build strength and speed in the 5K. Running plan begins with a 40-minute long run and builds to a 60-minute long run.

    Running Plan in Final Surge Includes:

    • 2 Strength training workouts per week with videos

    • 3-4 Running Days (with 1-2 day of speed play)

    • 1-2 cross-training days

    • Auto-Messages with training & running tips and tricks

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  • Level 3

    This Level 3: 8 Week 5K Training program is perfect for runners looking for a fun way to build strength, speed, and endurance while working to run their personal best in the 10K. Running plan begins with a 40-minute long run and builds to an 80-minute long run.

    Running Plan in Final Surge Includes:

    • 2 Strength training workouts per week with videos

    • 4-5 Running Days (with 1-2 day of speed play)

    • 1-2 cross-training days

    • Auto-Messages with training & running tips and tricks

    Buy Now

  • Level 4

    This Level 4: 8 Week 5K Training program is perfect for runners looking for a fun way to build strength, speed, and endurance while working to run their personal best in the 10K. Running plan begins with a 60-minute long run and builds to a 90-minute long run.

    Running Plan in Final Surge Includes:

    • 2 Strength training workouts per week with videos

    • 4-5 Running Days (with 1-2 days of speed play)

    • 1-2 cross-training days

    • Auto-Messages with training & running tips and tricks

    Buy Now

Looking for more support? Join the balg training team and get weekly coaching calls and a support system to lean on.

$89.99/month or $599.99/year

Looking for affordable coaching, community support, over 100 strength training videos, & invaluable training resources to help you develop self-efficacy, confidence, mental strength, and mindfulness? Our training team is perfect for you! Get the support you deserve and join our training team today.