5k Running:
Guides And Training Resources
Whether you’re a beginner or a seasoned runner, looking for a 5k training plan to get started or advice to reach your next PR . . . we’ve got you covered.
Running 5k – around 3.1 miles – is an excellent measure of your running fitness.
Beginners use the 5 kilometer distance as a goal to reach, while experienced runners use their 5k time as a measure of their running fitness.
Below you’ll find all our 5k running resources, including our uber-popular couch to 5k guide and plan, as well as specific guides for time-based 5k goals, and much more advice – whether training for your first 5k or aiming to hit a new PR.
Couch To 5k Resources:
Couch To 5K: Complete Training Plan And Running Guide
Here’s our comprehensive Couch To 5k guide, covering everything a beginner might want to know about the process. Our 2 free training plans – 8 weeks and 12 weeks – have become some of the most popular ones online. Read more . . .
Check out our free-to-download, printable Couch to 5k Training Plans too:
5k Training Plans
12 Week 5k Training Plan
Our 12 Week 5k Training Plan is designed for complete beginners looking to gradually and safely progress to running a 5k.
Even with very little experience running, after 12 weeks of training, most can expect to be able to run a 5k without stopping.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three walk/run workouts, in addition to two optional (but recommended) cross-training days, and two rest days.
10 Week 5k Training Plan
Our 10 Week 5k Training Plan is designed for beginners looking to gradually and safely progress to running a 5k.
Even though this plan is slightly shorter than the standard 12-week plan, even beginners who have no experience running and haven’t been working out consistently should be able to build the cardiovascular endurance and leg strength to run 5k in ten weeks.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three walk/run workouts, in addition to two optional (but recommended) cross-training days, and two rest days.
8 Week 5k Training Plan
Our 8 Week 5k Training Plan is a reasonable approach that strikes a good balance between being moderately aggressive in how quickly you will progress to the 5k distance without being overly challenging and increasing the risk of injuries.
Many beginners find that an 8-week 5k training plan is the perfect amount of time to stay motivated and excited about your upcoming race without becoming overly sore and over-trained by doing too much too quickly.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three running days, two cross-training days, and two rest days.
6 Week 5k Training Plan
Our 6 Week 5k Training Plan is a more agressive-style training plan designed for beginners who want to work hard and cross the finish line, but arent too concerned about finishing fast.
As a beginner runner, training for a 5k in six weeks is quite challenging due to the fact that it takes the body a fair amount of time to adapt to your training. However, it is certainly possible.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three running days, two cross-training days, and two rest days.
4 Week 5k Training Plan
Our 4 Week 5k Training Plan is ideal for runners who have been putting in some consistent training and are able to run a couple of miles without stopping.
However, even if you are a beginner, it is possible to train for a 5k in a month if your goal is to finish the race and you don’t mind potentially having to do some walking during it.
Training for a 5k race usually takes at least 8 to 12 weeks for beginners, but if you have some experience running or are on a limited timetable, it is possible to train for a 5k in just one month.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three running days, two cross-training days, and two rest days.
3 Week 5k Training Plan
Our 3 Week 5k Training Plan is designed for those who have already been doing some training and are able to run a couple of miles without stopping.
When you train for 5k in 3 weeks, you likely won’t have your best performance ever because 3-week 5k training plans are too accelerated to really optimize your fitness.
This plan isn’t time-goal focused, rather, it aims simply to get you running 5k continuously without stopping by the end of the plan!
The weekly schedule consists of three running days, two cross-training days, and two rest days.
Advanced 5k Training Plan (8 Weeks)
Our Advanced 5k Training Plan is a challenging plan designed for seasoned runners who want to improve their 5k time with an advanced training plan.
If you’re looking to beat your 5k PR, this is the plan for you!
The weekly schedule consists of three running days, two cross-training days, and two rest days.
