Commit 5k

Train smart. Run strong.

At home and gym-friendly
Progressive phases
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What is Commit 5K?

Your Structured 5K Race Program

Commit 5K is an 8-week race training guide developed by certified personal trainer and UESCA running coach Melissa Kendter. Whether you're just getting started or ready to level up your performance, this program offers two progressive tracks—Beginner and Intermediate—so you can build endurance, strength, and confidence at your pace. With a blend of strategic runs, strength training, and recovery, Commit 5K prepares you to show up strong on race day and feel proud of the work that got you there.

Who is it for?

New and Experienced Runners

Whether you’re training for your first 5K or working toward a personal record, Commit 5K offers structure and support to help you get there. The Beginner track is ideal for newer runners or those returning after time off, while the Intermediate track is for runners with a base level of fitness who are ready to improve speed and endurance.

Benefits

Why Commit 5K?

Led by Melissa Kendter, CPT and UESCA-certified running coach, Commit 5K is rooted in training principles that work—so you can run smarter, not just harder.

  1. Built-in strength support
    Strength, core, and mobility workouts are included to help you train well and stay injury-free, so your body holds up to the demands of running.
  2. Strategic structure
    This isn’t random. The plan builds week to week with the right balance of load and recovery to help you peak at just the right time.
  3. Race-day ready
    Commit 5K includes specific strategies to help you pace, fuel, and approach race day with confidence—whether you're aiming to finish strong or finish faster.

Program Details

Difficulty

Difficulty

Beginner or Intermediate
Commit 5K includes two plan options. Choose Beginner if you’re new to running or returning after a break. Choose Intermediate if you’re already running a few days per week and ready to focus on performance.

Time Commitment

  • 5–6 days/week
  • ~30–60 min per session
  • Includes strength, running, core, and mobility sessions

Schedule

Workout Routine

  • 3-4 Runs
  • 2 Full Body Strength Days 

The schedule will vary depending on your level. The Beginner plan follows a time-based run/walk approach designed to gradually build endurance and consistency. The Intermediate plan includes a mix of distance- and time-based runs—like speed sessions, tempo efforts, long runs, and fast finishes—to improve pacing, stamina, and race-day performance. Both levels follow a progressive 3-phase structure across the 8 weeks. 

Equipment

  • Dumbbells
  • Resistance Bands
  • Elevated Step

This program is designed to work at home or in the gym, with alternates and modifications included to meet you where you are.

Program Overview

Difficulty
Beginner or Intermediate
Program
8 weeks
Workouts
Cadence
5-6x / week
Avg. length
45-60min
Schedule
  • 3-4 Runs
  • 2 Full Body Strength Days 

The schedule will vary depending on your level.

Equipment
  • Dumbbells
  • Resistance Bands
  • Elevated Step
Get started for free

What is Commit 5K?

Your Structured 5K Race Program

Commit 5K is an 8-week race training guide developed by certified personal trainer and UESCA running coach Melissa Kendter. Whether you're just getting started or ready to level up your performance, this program offers two progressive tracks—Beginner and Intermediate—so you can build endurance, strength, and confidence at your pace. With a blend of strategic runs, strength training, and recovery, Commit 5K prepares you to show up strong on race day and feel proud of the work that got you there.

Who is it for?

New and Experienced Runners

Whether you’re training for your first 5K or working toward a personal record, Commit 5K offers structure and support to help you get there. The Beginner track is ideal for newer runners or those returning after time off, while the Intermediate track is for runners with a base level of fitness who are ready to improve speed and endurance.

Benefits

Why Commit 5K?

Led by Melissa Kendter, CPT and UESCA-certified running coach, Commit 5K is rooted in training principles that work—so you can run smarter, not just harder.

  1. Built-in strength support
    Strength, core, and mobility workouts are included to help you train well and stay injury-free, so your body holds up to the demands of running.
  2. Strategic structure
    This isn’t random. The plan builds week to week with the right balance of load and recovery to help you peak at just the right time.
  3. Race-day ready
    Commit 5K includes specific strategies to help you pace, fuel, and approach race day with confidence—whether you're aiming to finish strong or finish faster.

Program Details

Difficulty
Beginner or Intermediate

Beginner or Intermediate
Commit 5K includes two plan options. Choose Beginner if you’re new to running or returning after a break. Choose Intermediate if you’re already running a few days per week and ready to focus on performance.

Time Commitment
8 weeks
  • 5–6 days/week
  • ~30–60 min per session
  • Includes strength, running, core, and mobility sessions
Schedule
Workout Routine

Workout Routine

  • 3-4 Runs
  • 2 Full Body Strength Days 

The schedule will vary depending on your level. The Beginner plan follows a time-based run/walk approach designed to gradually build endurance and consistency. The Intermediate plan includes a mix of distance- and time-based runs—like speed sessions, tempo efforts, long runs, and fast finishes—to improve pacing, stamina, and race-day performance. Both levels follow a progressive 3-phase structure across the 8 weeks. 

Equipment
What you’ll need
  • Dumbbells
  • Resistance Bands
  • Elevated Step

This program is designed to work at home or in the gym, with alternates and modifications included to meet you where you are.

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