This 12-week La Jolla 5K training plan is built specifically to prepare you to run your fastest 3.1 miles on one of Southern California’s most iconic race courses. It combines the most effective workouts I’ve used over the years with athletes of all levels — from first-time 5K runners to experienced racers chasing big personal bests.
You’ll move through a smart progression of stamina development, speed development, and race-specific goal pace training, so that by race day you don’t just feel fit — you feel fast, strong, and completely dialed in at 5K pace.
Before starting this plan, you should be able to:
Run at least 15 minutes continuously on your regular runs
Complete a 30-minute long run comfortably
Weekly Training Structure
Weekly Mileage: ~10–20 miles per week (16–32 km)
*Based on an average training pace of 12:00/mi (7:30/km).
Each workout includes a range of duration and pace, so actual mileage may vary slightly.
For every run and workout, you’ll receive exact personalized pace ranges, powered by the McMillan Running Calculator, and your paces will progress throughout the plan as your fitness improves — ensuring you’re always training at the right effort for maximum results.
The schedule is designed with real life in mind. The plan is fully flexible, so you can move runs around to match your work, school, family, and life commitments without losing the structure of the program.
Strength, Form & Injury Prevention
Alongside your running, you’ll follow our integrated strength training program and form drill system, synced with each phase of your training. These “prehab” routines are designed to:
Improve running efficiency
Increase power and speed
Build a strong, supple, injury-resistant body
Plan Overview
Runs per Week: 3
Key / Hard Workouts per Week: 1
Want More Build-Up Before La Jolla?
If you’d like a longer runway into this race, here’s a proven sequencing option:
Base Training Plan: up to 8 weeks
Hill Module: up to 6 weeks (optional)
Stamina Module: up to 6 weeks (optional)
La Jolla 5K Training Plan: 12 weeks
This progression creates a smooth, confident build so that when you toe the line in La Jolla, you’re not just prepared — you’re ready to race.
