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.
Want a plan tailored to you?
Mara builds an adaptive 5K plan around your current fitness, weekly schedule, and goal date — and rewrites it as you log runs. Free to start, no credit card.
Static 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 SheetsPDFPrintable
- Couch to 5K — 6 Weeks Printable
- Couch to 5K — 8 Weeks SheetsPDFPrintable
- Couch to 5K — 10 Weeks Printable
- 3 Week Tune-Up 5k Plan SheetsPDF (mi)PDF (km)GuidancePrintable
- Advanced 5k Plan SheetsPDF (mi)PDF (km)GuidancePrintable
- 4 Week 5k Training Plan For Beginners SheetsPDF (mi)PDF (km)Guidance
- 6 Week 5k Training Plan SheetsPDF (mi)PDF (km)Guidance
- 8 Week 5k Training Plan SheetsPDF (mi)PDF (km)Guidance
- 10 Week 5k Training Plan SheetsPDF (mi)PDF (km)Guidance
- 12 Week 5k Training Plan SheetsPDF (mi)PDF (km)Guidance
