5K Rack Run Training Plans

customized for you and the race.

get started | $19.99
  • Smarter Training Plans Smarter Plans
  • Safe Training Plans Fewer Injuries
  • Successful Training Plans Better Results

5K Rack Run
Training Plans

Custom Training Plans are designed around you and the 5K Rack Run course. We take into account variables that no other training plans can match because we know how important it is to achieve your specific 5K Rack Run goals.

  • Expert Training Plans

    expert plans

    Developed by certified coaches with time-tested results.

  • Runner Specific Training Plans

    Runner Specific

    We know you’re unique. Your training plan should match.

  • Race Specific Training Plans

    race Specific

    Race profile, time of year, and altitude all factor into our plans.

  • Affordable Training Plans


    Custom plans shouldn’t cost more than the race itself.


The Team Breast Friends 5K Rack Run was started to support funding for mammograms and other diagnostic treatments for breast cancer. The race takes place in October at the beautiful Terry Trueblood Recreation Area in Iowa City, Iowa.

5K Rack Run Training Plans

The Team Breast Friends 5K Rack Run is not only supporting an amazing cause, but it is a fun event! With prizes, entertainment and refreshments, this run has it all. There is also a specific start time for walkers and those looking for more of a “fun run”. For those looking to compete, the race starts 15 minutes before the fun run.

The mid-October race means beautiful fall weather in Iowa City and perfect running conditions. Terry Trueblood Recreation Area is Iowa City’s largest public park and it’s also quite new considering the city bought the land in 2005 to develop as a public park. It’s also about as flat as a race course can be, so many runners will be able to set their personal records since flat means fast.

With a custom training plan, runners can be confident to hit their goals at the 5K Rack Run. This could mean finishing the 5K, setting your personal record or even trying to win the race. We are here to help you and know you will have a great time at the race with proper training!

Here’s what you’ll receive in your plan package:

  • Daily Plans


  • Pace Chart

    Pace chart

  • Lift Workouts

    Lift workouts

  • Coaching Letter

    Letter from your coach

  • Mobility Workouts

    Mobility workouts

  • RPE Chart

    RPE chart

  • Running Podcast


  • Motivational Emails

    Weekly motivation email

How Training Plans Work

How it works

  1. Complete our proprietary runner questionnaire so we can get to know you better.
  2. Your custom 5K Rack Run plan is built based on advanced analytics with expert coaching oversight.
  3. Receive your custom 5K Rack Run training plan, lifting + mobility guide, a letter from our coaches, and more within 24 hours.
  4. Finish the 5K Rack Run with confidence.

Our method

  1. Certified Coaches

    With the expertise of USATF certified coaches and physical therapists, we built an advanced model to weigh the effects of runner-specific variables on training outcomes.

  2. Custom Race Profile

    We analyzed unique characteristics of hundreds of races across the country to build a “race profile” into our model that accounts for elevation gain, altitude, time of year, and more.

  3. Training Plan Model

    Our model generates a unique training plan for you and your race, and all plans are reviewed by a coach and hand-tweaked before they make their way to you.