This La Jolla 5K training plan is purpose-built to prepare you to run your fastest, most confident 3.1 miles on one of Southern California’s most iconic courses. Every workout is designed with the demands of the La Jolla 5K in mind — from the opening surge off the line to the strength required late in the race when the course starts to ask real questions of your legs.
Throughout the plan, you’ll move through a carefully structured progression of endurance, stamina, speed, and race-specific goal pace training. You’ll complete multiple goal-pace workouts and race-prep time trials so that by race day your pacing feels natural, controlled, and automatic.
Before starting, 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 run includes a range of duration and pace, so actual mileage may vary.
For every workout, you’ll receive precise, personalized pace ranges powered by the McMillan Running Calculator, and your paces will evolve throughout the program as your fitness improves — ensuring that you’re always training at the right effort for maximum progress.
This plan is designed to work with real life. The structure is highly flexible, allowing you to move runs around as needed while keeping the training progression intact.
Strength, Form & Injury Prevention
In addition to your run training, you’ll follow an integrated strength and form development program. These “Prehab” sessions improve efficiency, build durability, and reinforce good mechanics — helping you arrive at La Jolla strong, healthy, and ready to race.
Plan Overview
Runs per Week: 3
Key / Quality Workouts per Week: 1
Optional Build-Up Before La Jolla
If you want a longer preparation phase, the following sequence works exceptionally well:
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 builds confidence, fitness, and race readiness so that when you toe the line in La Jolla, you’re not just hoping for a good race — you’re ready to run one.
