The 5K training schedules we’ve developed have been refined and road-tested by thousands of runners – each comes with explanatory notes and guidance.
Choose a 5K training plan that reflects your current state of fitness, the amount of time you have available, and your 5K goals.
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.
Time-Goal Based 5K Training Plans
- How To Run 5k In 17 Minutes
- How To Run 5k In 18 Minutes
- How To Run 5k In 19 Minutes
- How To Run 5k In 20 Minutes
- How To Run 5k In 22 Minutes
- How To Run 5k In 25 Minutes
- How To Run 5k In 27 Minutes
- How To Run 5k In 30 Minutes
FAQs
How Long Is a 5K?
A 5K is 3.107 miles.
How Do I Choose A 5K Training Plan?
Deciding which 5K training program is right for you is a personal choice – it depends on what your current running ability is, how long you have until your 5K, and what your 5K goals are.
Check out the notes alongside each 5K training plan below to help you choose!
Customisable, Free 5K Training Plans
At Marathon Handbook, our aim is to help you to run far.
With that in mind, all our marathon training plans are completely free and totally customisable.
Do other commitments mean that you can only train on certain days?
Need to trim a couple of weeks off the time schedule?
No problem, edit the spreadsheet as you see fit.
Our training plans come in both Google Sheets and PDF format; feel free to grab a copy of the Google Sheet, edit it, download it to Excel, print it – do whatever you want!
Who Has Designed These 5K 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 marathon runners, and personal experience.
I am always reviewing the best training practices and update the plans as required!
Training Plan Elements Explained:
Training Runs
These are standard runs, typically of 3 – 6 miles in length. They are used to build running form and time-on-your-feet. They should be performed at close-to your target race pace, or at a conversational pace if you have no target speed.
Long Runs
These are longer-distance runs, designed to increase your stamina. They are purely about building up the length of time you can continue running – don’t worry about your pace, keep it at an easy conversational level (more info).
Speed Work / Interval Training
Run workouts designed to increase your speed! These come in various forms – Yasso’s, intervals, Fartleks, etc. They are useful if you have a speed-based goal, but if you don’t then no need to focus on them – they can be tiring (more info).
Cross Training
Any form of exercise that does not involve running, and preferably one which is low impact (avoid contact sports). Good forms of cross-training include yoga, swimming, and strength training. Here’s our full guide to cross-training for runners.
