5k Training Plan

Follow 12-weeks of 5k training designed by Andrew and the Run SMART team using Andrew’s favorite workouts. All workouts are customized based on your running profile/background. Plan includes exclusive video footage (from an Emmy Award-winning documentary filmmaker) of Andrew training and providing tips.

Andrew’s 5k Plan

Level MPW

“I am very excited about creating a plan using workouts that I believe in. It is a chance for me to see training not only from the athlete perspective but also from a coach’s. It made me truly analyze the question: How did I get to where I am today?” – Andrew

Customizable min. of 35mpw
12 week plan




Andrew Bumbalough (born March 14, 1987) is a middle/long distance runner for the United States. After graduating from Georgetown University, Bumbalough went to train in Oregon with Coach Schumacher and fellow athletes Tim Nelson, Matt Tegenkamp, Evan Jager and Chris Solinsky. Bumbalough finished fourth in the 5000m at the USA Outdoor Track and Field Championships behind Bernard Lagat, Galen Rupp and teammate Chris Solinsky. Even early in his career, Andrew has posted times that rank him with elite distance runners in American history.

While running for Brentwood Academy in Brentwood, Tennessee, Bumbalough set men’s state records in track and cross country, including the 3200 meter run in 2004 (8:46.47) and the 1600 meter run in 2005 (4:05.75). [Wikipedia]

Athletic Accomplishments

  • 2013 U.S. Road 5k Champion
  • 4th Place Olympic Trials 5000 meters
  • 3:56.12 Mile
  • 8:13.02 2mi
  • 13:12 5k