Training Plans · 5K
5K Training Plans
Race a fast 5K — or just finish your first one. Plans range from couch-to-5K through Sub-17.
Training plans
Every 5K plan from our database — grab whichever format suits you (miles / kilometres PDF, guidance notes, printable image, or the editable Google Sheet). The editable Google Sheets copies are a paid-member perk — free members can still grab the PDFs.
- Couch to 5K — 4 Weeks SheetsStandard unlocks this →PDFPrintable
- Couch to 5K — 6 Weeks Printable
- Couch to 5K — 8 Weeks SheetsStandard unlocks this →PDFPrintable
- Couch to 5K — 10 Weeks Printable
- 3 Week Tune-Up 5k Plan SheetsStandard unlocks this →PDF (mi)PDF (km)GuidancePrintable
- Advanced 5k Plan SheetsStandard unlocks this →PDF (mi)PDF (km)GuidancePrintable
- 4 Week 5k Training Plan For Beginners SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 6 Week 5k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 8 Week 5k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 10 Week 5k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
- 12 Week 5k Training Plan SheetsStandard unlocks this →PDF (mi)PDF (km)Guidance
Goal-time training plans
Chasing a specific finish time? Each article walks through the target pace, the training approach, and the full week-by-week plan — plus downloads where available.
- Sub-17 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-18 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-19 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-20 5K Training Plan PDF (mi) PDF (km) SheetsStandard unlocks this → Guidance Article
- Sub-22 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-25 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-27 5K Training Plan PDF (mi) PDF (km) Guidance Article
- Sub-30 5K Training Plan Article
