5K coach — sharper speed, faster PRs.
The 5K is the most punishing 20 minutes in running. Online 1:1 coaching built around VO2-max blocks, race-pace repeats, and recovery management. Beginner to sub-16.
What the coaching looks like.
VO2 work that bites
400s, 800s, mile repeats — periodized so race-week speed is fresh, not fried.
Threshold floor
Tempo work to lift the ceiling — so 5K pace feels like a sprint, not a survival.
Race-day execution
Pacing strategy, warm-up routine, and pacing splits locked in by week 6.
What you get.
- Plan periodized off your current VO2 and tempo paces — not a template.
- Quality workout templates calibrated weekly.
- Strength + plyometrics built in to protect speed in the final block.
- Direct messaging access — same coach, every week.
- Race-day taper and warm-up routine rehearsed before race week.
Is this coaching right for you?
Coaching for this build runs from $250 every 4 weeks ($3,250 per year). Here is who it does and does not suit.
This is for you if
- You want to run a genuinely fast 5K rather than just finish one, and you have a target time in mind.
- You can train 4 to 6 days a week and tolerate two hard sessions in it.
- You have plateaued running the same easy pace every day and want structured speed work that does not injure you.
This is not for you if
- The 5K is the cheapest distance to self-coach. If your weeks are predictable, an 8-week self-guided plan at $45 will do most of this — coaching from $3,250 per year only pays off if you need the plan adapted around you.
- You have not run consistently in the last three months. Build a base first; paying a coach to supervise your first six weeks of easy running is a waste of your money.
- You want a track group or someone timing your reps trackside. This is remote coaching.
They put in the work.
Here's what came out.
“Breno took me from a 5K runner to a full Ironman finisher. 5K 16:57, 70.3 in 4:30, and my first full at IRONMAN Arizona in 9:35 at age 39. The plans fit around clinic, the lab, and three kids — nothing was wasted.”
“Two years with Breno: 26 minutes off my 70.3 and a sub-11 full Ironman. The progression was patient and the workouts were the right ones at the right time.”
“I finished D2R2 180k — 19 of the 20 climbs are genuinely steep — and I finished it better than I expected. Breno had me ready.”
“Unparalleled value. Breno builds a methodical plan that actually targets the weaknesses you'd rather not look at — that's why it works.”
“Running faster. Breno taught me how to actually run easy so I could race faster — and now I'm running both faster and further than I have in years.”
“Busy parent of three with a full-time job. The flexibility in how Breno builds the week is what makes this sustainable for me — the training fits the life, not the other way around.”
“Personalized, motivating sessions. Breno meets athletes wherever they are — beginner or experienced — and the work shows up on race day.”
“A comprehensive, easy-to-follow plan that works for people with busy lives. Nothing feels arbitrary — every session has a reason.”
Every review is from a real, named athlete who gave written consent. A ✓ Verified result badge means the outcome is measurable and backed by an external result link. How evidence is graded.
FAQ
How long should I train for a 5K?
8 weeks is enough for most runners. Beginners need 10–12; experienced runners with base can sharpen in 6. The 5K rewards short, high-quality blocks.
What's a good 5K time?
Recreational adults: 25–30 min. Trained age-groupers: sub-22. Sub-18 is competitive in most regional fields. Sub-16 is elite local-team territory.
How is 5K coaching different from marathon coaching?
Volume is lower (25–40 mpw) but intensity is higher. We run more VO2 work, faster repeats, and tighter recovery management. The margin for an undercooked tempo is small.
How much does 5K coaching cost?
Three tiers: Essential $250/4wk (most 5K athletes start here), Performance $350/4wk, Elite $750/4wk (capped at 4 athletes). Free 20-minute call to figure out the fit.
What happens after you book the call
Twenty minutes, free, and you leave with a recommendation in writing whether or not you buy anything.
Pick a time that suits you
Twenty minutes, video or phone, in English, Portugues or Espanol.
You get a confirmation email immediately
With the link and two short questions so the call is not spent on basics.
We talk about your goal, not my services
There is no pitch. If the honest answer is a $45 plan or Apex, that is the answer you get.
You leave with a recommendation in writing
A short follow-up email with what I would do next, whether or not you buy anything.
Refunds, cancellation and pausing
- Cancelling
- Cancel any time by email, with no notice period and no exit fee. Your current 4-week cycle finishes as normal and you are not billed again.
- Refunds
- Cancel within 14 days of your first payment and the first cycle is refunded in full. After that, cycles already started are not refunded because the plan for those weeks has been written and delivered; cancel before a new cycle is published and that cycle is refunded in full.
- Your first week
- Week one is onboarding: you complete your athlete intake, connect your devices and share your history, races and schedule. Your first training block is built from that, not from a template.
- Injury, illness and time off
- Coaching keeps going and billing continues — the plan adapts instead. If you get injured or sick, I rewrite your weeks into a return-to-training or reduced plan around what you can safely do, so you come back without losing the thread.
- Price changes
- Your rate is fixed for as long as you stay coached continuously. Published prices only apply to new athletes.
Your fastest 5K — coached, not guessed.
Free 20-minute strategy call. We map your goal, your timeline, and the right tier.
Boston-based · Trilingual EN/PT/ES · RRCA · USAT · TrainingPeaks L2 · 12× Boston qualifier