5k Training Plan Database

Welcome to our complete, all-access database of free 5k training plans.

All our readers have completely free access to all of our 5k plans, in a variety of formats.

5k plans :: 10k plans :: half marathon plans :: marathon plans :: ultra plans


quick links for direct access to the plans:

Plans by length

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5k Training Plans: Frequently Asked Questions

1. How Does All This Work?

We’ve decided that the best thing we can do for our readers is simply sharing all our training plans, for free, forever.

Below you can find all our 5k training plans in a variety of formats:

  • PDF in both miles and kilometers, ready to print and start marking off,
  • Google Sheets, which allows you to make your own version in Google Sheets or Microsoft Excel and customize the plan as you see fit,
  • Printable, an eye-catching and motivating 1-pager
  • TrainingPeaks plan, which you can sync to your training device (Garmin, etc.) Note that these are premium plans which you do have to pay a for – but we do our best to keep our prices fair.

2. Do I Need To Pay For Anything?

No, all the plans are free.

Only if you want to get the TrainingPeaks version do you need to pay for that, but it’s entirely optional.

3. Do I Need To Sign Up For Something?

All we ask before we share the plans with you is that you share your email address; this stops our plans from just being spread unfettered across the internet and allows us to send you more relevant training information to your inbox.

If you don’t want to receive any emails, just unsubscribe at any time.

4. What Is Grow?

It’s the system we use to manage access to these plans.

5. Which Plan Is Right For Me?

Deciding which 5k training program is right for you is a personal choice – it depends on your current running ability, how long you have until your 5k, and what your goals are.  

Whether you’re looking to train for your first 5k, or you’re looking to run a new PR – there is an option for you.

Check out the notes alongside each plan to help you choose!

6. Why Don’t The Weekly Mileage Totals Seem To Add Up Correctly?

Some of the plans have interval training sessions, which should include 1.5 miles of warm-up and 1.5 miles of cool-down running.

This is explained in the notes attached to the plan, but not explicitly noted on the plan – so some people don’t count these when adding up the weekly mileage.

7. Who Designed These Training Plans?

Hi!

I’m Thomas, a UESCA-certified running coach and ultra-runner. 

I’ve worked with hundred of runners, and developed these training plans through ongoing research, my work with other runners, and personal experience.

I am always reviewing the best training practices and update the plans as required!

How To Use The Google Sheets + Download MS Excel Plans

The links below will take you to ‘read only’ versions of the Google Sheet training plans.

If you want to make edits, you can either:

i) Make A Copy (File > Make A Copy), this way you’ve got your own version of the Google Sheet to edit as you please.

ii) Download A Copy (File > Download > MS Excel), this saves the plan as a more traditional .xls file on your device which you can then customise.


5k Training Plans

5k Training Plan Database 1

3 Week Tune-Up 5k Plan

Coming soon

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the printable version of this plan.
5k Training Plan Database 1

Advanced 5k Plan

Coming soon

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the printable version of this plan.
5k Training Plan Database 3

4 Week 5k Training Plan

Coming Soon.

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the Guidance Notes that accompany this plan (PDF)
  • Open the printable version of this plan
  • Get the TrainingPeaks version of this plan, which you can sync with your device.
5k Training Plan Database 3

6 Week 5k Training Plan

Coming Soon.

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the Guidance Notes that accompany this plan (PDF)
  • Open the printable version of this plan
  • Get the TrainingPeaks version of this plan, which you can sync with your device.
5k Training Plan Database 3

8 Week 5k Training Plan

Coming Soon.

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the Guidance Notes that accompany this plan (PDF)
  • Open the printable version of this plan
  • Get the TrainingPeaks version of this plan, which you can sync with your device.
5k Training Plan Database 3

10 Week 5k Training Plan

Coming Soon.

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the Guidance Notes that accompany this plan (PDF)
  • Open the printable version of this plan
  • Get the TrainingPeaks version of this plan, which you can sync with your device.
5k Training Plan Database 3

12 Week 5k Training Plan

Coming Soon.

  • Open the Google Sheets version of this plan
    ( File > Make A Copy) to create your own version
  • Open this plan as a PDF – miles version
  • Open this plan as a PDF – km version
  • Open the Guidance Notes that accompany this plan (PDF)
  • Open the printable version of this plan
  • Get the TrainingPeaks version of this plan, which you can sync with your device.

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