Stromlo 5k (SRF5) Training Plan
Train like a champion – smash your 5k pB!
8 Week Plan
Chase your fastest 5K yet
3 Different Levels
Beginner, intermediate, or advanced — we’ve got your 5K PB covered
Stretching Workouts
Simple daily stretching and rolling workouts to help keep you injury free
Run better, feel smoother
Simple technique videos to improve your form
Strength and stability made simple
Twice-weekly bodyweight workouts to build a stronger, more resilient runner
Eat well, run better
An easy introduction to nutrition that supports your training
Run the SRF5 Strong — Your Trail Adventure Starts Here
The SRF5 is the perfect introduction to trail running — 5km of rolling firetrail around the lower slopes of Mt Stromlo, with views across Canberra you’ll never get from the footpath.
It’s a fun, fast course with around 100m of gentle climbing — totally achievable for first-timers, and quick enough for seasoned runners to really send it downhill to the finish line.
Don’t just show up — turn up prepared.
Whether it’s your very first 5K, your first time off the road, or you’re chasing a fast time on the trails, this plan gets you to the start line ready and confident.
5k PB Training – Strength + Speed = Success
Intensity
4 / 5
Strength
1 / 5
Endurance
1 / 5
Training Load
1 / 5
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
Our beginner-level plan is ideal if you're relatively new to running — maybe you've completed a 5km event or tried a Parkrun, and you've done a few short 2–3km runs in recent months. The plan begins with run/walk sessions instead of continuous running, giving your body time to adapt, build strength, and avoid injury as the distances gradually increase. If you're brand new to running and haven’t done any consistent training yet, we recommend starting with our Zero to 5K Plan, which is specifically designed for complete beginners.
Can you help me train when I'm injured?
Probably, depending on your injury. We are very sorry to hear you are injured. We know how difficult that can be. If you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful. You can start our free 4 week cross training plan now for FREE. It will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks. We recommend that you start on week 1 of the plan and follow the running technique instructions, plus the body maintenance exercises.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
