The 5K training schedules we’ve developed have been refined and road-tested by thousands of runners – each comes with explanatory notes and guidance.
A great starting point for new runners is our Couch To 5k training plans: these are designed for people who are not currently runners and want to get to running 5k continuously.
Choose a 5K training plan that reflects your current state of fitness, the amount of time you have available, and your 5K goals.
Beginner Plans
12 Week 5K Training Plan
> Designed for complete beginners looking to gradually and safely progress to running a 5K.
10 Week 5K Training Plan
> Designed for beginners looking to gradually and safely progress to running a 5K.
8 Week 5K Training Plan
> A plan 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.
6 Week 5K Training Plan
> 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.
Improver Plans
4 Week 5K Training Plan
> For runners with some short-distance experience, or who perhaps are a little rusty and need to blow off the cobwebs before their half marathon.
3 Week 5K Training Plan
> Designed for those who have already been doing some training and are able to run a couple of miles without stopping.
Advanced 5K Training Plan (8 Weeks)
> A challenging plan designed for seasoned runners who want to improve their 5K time with an advanced training plan.
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.
