Killian 5K 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

Killian 5K
Training Plans

Custom Training Plans are designed around you and the Killian 5K course. We take into account variables that no other training plans can match because we know how important it is to achieve your specific Killian 5K 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 Killian 5K started in 2018, and is in honor of Killian Cavanaugh who passed away in 2016. Proceeds from the race benefit The Killian Cavanaugh Foundation and more specifically, The Killian Patrick Cavanaugh Memorial Scholarship Fund.

Killian 5K Training Plans

The race takes place the last Saturday in July, every year in Allison Park, PA, a suburb of Pittsburgh and starts and ends at the North Park Boathouse on the picturesque North Park Lake. Widely considered one of the best summer 5K races in Pittsburgh, you can’t miss this one and it’s for an amazing cause.

After the race, participants can join the unique post party, which is fun for all ages.  Participants will receive a Killian 5K T-Shirt and Finishers Medal.  VIP Participants will receive Killian 5K T-Shirt, Finishers Medal, Killian Pint Glass and Iron City Beer.  Virtual Participants will receive a Killian 5K T-Shirt and Finishers Medal.

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 Killian 5K plan is built based on advanced analytics with expert coaching oversight.
  3. Receive your custom Killian 5K training plan, lifting + mobility guide, a letter from our coaches, and more within 24 hours.
  4. Finish the Killian 5K 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.