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5K Training Plans
Perfect for beginners and speed enthusiasts. From first-time completion to sub-20 minute goals.
4
Training Plans
5 kilometers (3.1 miles)
Race Distance
All Levels
Beginner to Expert
Choose Your Target Time
Select a training plan based on your current fitness level and time goals
Intermediate
Target
Sub-25:00
5K Intermediate Training Plan
Improve your 5K time with structured speed work and tempo runs
4 times per week
8 weeks
What's Included:
- Structured interval training
- Tempo run progression
- Race-specific preparation
- Flexible scheduling
Advanced
Target
Sub-20:00
5K Advanced Training Plan
Maximize your 5K performance with high-intensity workouts, VO₂ max sessions, and race-specific sharpening
5 times per week
8 weeks
What's Included:
- VO₂ max and lactate-threshold specificity
- Progressive long runs with race-pace elements
- Fine-tuned race-pace sharpening
- Integrated strength and mobility
- Data-driven pacing and recovery
Beginner
Target
Sub-30:00
5K Beginner Training Plan
Improve your 5K performance with science-based training methods for runners who can already complete the distance
4 times per week
8 weeks
What's Included:
- Evidence-based 80/20 training distribution
- Progressive introduction to tempo and interval work
- Flexible scheduling to fit your lifestyle
- Focus on aerobic base development
- Race-specific preparation in final weeks
- Built-in recovery and adaptation time
Most Popular
Beginner
Target
just finish
Couch to 5K Training Plan
Science-based 9-week program to take you from sedentary to running your first 5K
3 times per week
9 weeks
What's Included:
- Evidence-based progressive overload
- Run-walk interval methodology
- Flexible weekly structure
- Injury prevention focus
- Suitable for all fitness levels
- No equipment required beyond running shoes
- Can be done anywhere
- Proven success rate
Training for 5 Success
Get additional training tips and guidance from our comprehensive blog articles.
Read Training ArticlesReady to Start Training?
Choose your target time and begin your journey towards 5 kilometers (3.1 miles) success.