Spring Lake 5 Miler 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

Spring Lake 5 Miler
Training Plans

Custom Training Plans are designed around you and the Spring Lake 5 Miler course. We take into account variables that no other training plans can match because we know how important it is to achieve your specific Spring Lake 5 Miler 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 Spring Lake 5 Miler is run every year on Memorial Day weekend. Its friendly atmosphere and flat course make this race a fun pick for new runners and seasoned racers alike. New Jersey's late spring weather is running-friendly, but you'll want to prepare properly. Custom Training Plans offers personalized training schedules for the Spring Lake 5 Miler race. Whether you're running your first 5-mile race or aiming for a new personal best, our Spring Lake 5 Miler training plans are designed to suit your current fitness level.

Spring Lake 5 Miler Training Plans

The Spring Lake 5 Miler was founded in 1977. From an original field of just 400 runners, this race has grown into the largest race in the state of New Jersey and is now one of the most popular 5-mile races in the country. The Spring Lake 5 Miler is run entirely on paved roads through the streets of Spring Lake, New Jersey. Along the route, runners will enjoy largely flat terrain with just minor elevation changes. A Custom Training Plans Spring Lake 5 Miler training plan can help more experienced runners use the fast course to their advantage or help a newer runner run all five miles without walking. Our Spring Lake 5 Miler training schedule prepares you for each mile so you can line up at the start feeling confident in your preparation.

Training properly for the Spring Lake 5 Miler with Custom Training Plans is a smart decision. When you use one of our Spring Lake 5 Miler training plans, you get workouts tailored to your needs that help you avoid burnout and overtraining injuries. If you’re ready to get started with a training program that gives you workouts that help you build the strength you’ll need to conquer the course-specific features you’ll have to tackle, get your CTP Spring Lake 5 Miler training plan today.

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