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.
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.”
“Unparalleled value. Breno builds a methodical plan that actually targets the weaknesses you'd rather not look at — that's why it works.”
“I finished D2R2 180k — 19 of the 20 climbs are genuinely steep — and I finished it better than I expected. Breno had me ready.”
“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.”
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: Aurora $250/mo (most 5K athletes start here), Phoenix $350/mo, ThunderBird $750/mo (capped at 4 athletes). Free 30-minute call to figure out the fit.
Your fastest 5K — coached, not guessed.
Free 30-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