This 12-week La Jolla 5K training plan is designed for runners who want to arrive at the start line ready to race — not just finish. Every workout in this program has been refined over years of coaching and is tailored to the demands of the La Jolla 5K: fast early pacing, sustained strength through the middle of the race, and the ability to close hard when the course and fatigue start asking real questions.
Throughout the build, you’ll progress through a proven blend of stamina development, speed training, and race-specific goal-pace work. You’ll complete multiple goal-pace workouts and race-prep time trials so that by race day your pacing feels natural, controlled, and automatic. The result: you feel fast, strong, and fully dialed in for 3.1 miles.
Before starting this plan, you should be able to:
Run 30–45 minutes comfortably on your regular runs
Complete a 75-minute long run with confidence
Weekly Training Structure
Weekly Mileage: ~20–30 miles per week (32–48 km)
*Based on an average training pace of 9:00/mi (5:30/km).
Each workout includes a range of duration, distance, and pace, so actual mileage may vary.
For every run and workout, you’ll receive precise, personalized pace ranges powered by the McMillan Running Calculator. Your paces are advanced as your fitness improves so you’re always training at the right effort — challenging but sustainable.
This plan is also built for real life. The schedule is highly flexible, allowing you to move sessions around while preserving the structure and progression of the program.
Strength, Mechanics & Durability
In addition to your run training, you’ll follow an integrated strength training and form development system. These “Prehab” routines improve running economy, build power, and reinforce sound mechanics — turning you into a strong, supple, injury-resistant runner by race day.
Plan Overview
Runs per Week: 4–6
Key / Quality Workouts per Week: 1–2
Optional Extended Build
If you want a longer runway into the La Jolla 5K, this sequence works extremely 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 deep fitness, durable strength, and race-day confidence so that when you toe the line in La Jolla, you’re prepared to run aggressively and finish strong.
