A 5K is one of the most popular running distances to participate in and is ideal for any fitness level. From in-person races to virtual events, there are plenty of ways you can take part. In as little as 20 to 30 minutes a day, you can prepare for your 5K and increase your overall fitness levels to meet your running goals.
If your goal is to run a 5K (or 3.1 miles if you prefer imperial units), we have the perfect running workouts to get you to the finish line with your target times slayed! Below, we look at the best 5K weekly plans, including a complete workout plan, and ideas on how to include strength and cross-training into your workout.
We will break it down into the following easy-to-follow 5K workout plans based on your skill level:
- Beginner
- Intermediate
- Advanced
Lace up and let’s get going!
1. Beginner 5K Plan
This 5K beginners plan spans 8 weeks, ending on the day you run your 5K race.
This program is for beginners who would like to cover the entire 5 kilometer distance comfortably, but doesn’t necessarily mean you have to run the whole way (although you should be able to cover most of it at a jog). If you’re just getting started in the running world, this is the plan for you.
Week 1
- Monday: 30 minute walk or rest
- Tuesday: 2.4 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 2.4 km easy run
- Friday: Rest
- Saturday: 2.4 km easy run
- Sunday: 30 minute walk
Week 2
- Monday: 30 minute walk or rest
- Tuesday: 2.8 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 2.4 km easy run
- Friday: Rest day
- Saturday: 2.8 km easy run
- Sunday: 35 minute walk
Week 3
- Monday: 30 minute walk or rest
- Tuesday: 3.2 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 2.4 km easy run
- Friday: Rest day
- Saturday: 3.2 km easy run
- Sunday: 40 minute walk
Week 4
- Monday: 30 minute walk or rest
- Tuesday: 3.6 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 2.4 km easy run
- Friday: Rest day
- Saturday: 3.6 km easy run
- Sunday: 45 minute walk
Week 5
- Monday: 30 minute walk or rest
- Tuesday: 4 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 3.2 km easy run
- Friday: Rest day
- Saturday: 4 km easy run
- Sunday: 50 minute walk
Week 6
- Monday: 30 minute walk or rest
- Tuesday: 4.4 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 3.2 km easy run
- Friday: Rest day
- Saturday: 4.4 km easy run
- Sunday: 55 minute walk
Week 7
- Monday: 30 minute walk or rest
- Tuesday: 4.8 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 3.2 km easy run
- Friday: Rest day
- Saturday: 4.8 km easy run
- Sunday: 60 minute walk
Week 8
- Monday: 30 minute walk or rest
- Tuesday: 4.8 km easy run
- Wednesday: 30 minute walk or rest
- Thursday: 3.2 km easy run
- Friday: Rest day
- Saturday: Rest day
- Sunday: RACE DAY!
5K Workout Tips for Beginners
Here are a few great tips to help make your training program go smoothly:
- Start with a run-walk program: Gradually build up your running stamina by incorporating walking breaks. Over time, you’ll be able to run for longer periods without stopping. See more: running vs walking
- Invest in good running shoes: Proper footwear will help you avoid injury and improve your running experience.
- Maintain a consistent running schedule: Aim for at least three running sessions per week, gradually increasing the duration and intensity.
- Focus on proper running form: Keep your head up, relax your shoulders, and maintain a short, quick stride.
- Set realistic goals: Celebrate small milestones, like completing a mile without stopping or achieving a specific pace.
If you are looking for a 5K training plan, for beginners, that guides you step-by-step, we’d highly recommended the Couch to 5K. There are many apps to support this popular 9-12 week training plan.
Nike also has a popular 5K training plan, as part of Nike Run Club.
2. Intermediate 5K Plan
This 5K intermediate runners plan is perfect for runners who have some experience under their belt. If you’ve run a few 5K races and want to improve your 5K time, this plan includes speedwork and increased mileage to push your pace.
If we’re being honest, you probably aren’t content with simply finishing the race anymore – you want to finish it in style with a shiny new PR. That’s exactly what this training plan will do for you.
Week 1
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 3 km + 5 x 400 meter intervals with 90-second recovery
- Thursday: 4.8 km easy run
- Friday: Rest
- Saturday: 4.8 km easy run
- Sunday: 8.1 km long run
Week 2
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 30 minute tempo run
- Thursday: 4.8 km easy run
- Friday: Rest day
- Saturday: 4.8 km easy run
- Sunday: 8.1 km long run
Week 3
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 3 km + 6 x 400 meter intervals with 90-second recovery
- Thursday: 6.4 km easy run
- Friday: Rest day
- Saturday: 6.4 km easy run
- Sunday: 9.7 km long run
Week 4
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 35 minute tempo run
- Thursday: 4.8 km easy run
- Friday: Rest day
- Saturday: Rest day
- Sunday: 5K test run
Week 5
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 3 km + 7 x 400 meter intervals with 90-second recovery
- Thursday: 4.8 km easy run
- Friday: Rest day
- Saturday: 6.4 km easy run
- Sunday: 9.7 km long run
Week 6
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 40 minute tempo run
- Thursday: 4.8 km easy run
- Friday: Rest day
- Saturday: 8.1 km easy run
- Sunday: 11.3 km long run
Week 7
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 3 km + 8 x 400 meter intervals with 90-second recovery
- Thursday: 4.8 km easy run
- Friday: Rest day
- Saturday: 8.1 km easy run
- Sunday: 11.3 km long run
Week 8
- Monday: Rest day
- Tuesday: 4.8 km easy run
- Wednesday: 30 minute tempo run
- Thursday: 3.2 km easy run
- Friday: Rest day
- Saturday: Rest day
- Sunday: RACE DAY!
5K Workout Tips for Intermediate Runners
Here are a few handy and informative tips to help you along with this intermediate program:
- Include interval training: Incorporate short, high-intensity bursts of running followed by a recovery period to improve speed and endurance.
- Cross-train: Add other forms of exercise, like swimming or cycling, to your routine to build overall fitness and prevent injury.
- Run on varied terrain: Mix up your running routes to include hills, trails, and different surfaces to challenge your body and improve your running technique.
- Join a running group or club: Running with others provides motivation, camaraderie, and friendly competition. Consider joining a local club or running meetup to push you to the next level.
- Track your progress: Keep a log of your runs, including distance, pace, and how you felt, to identify trends and areas for improvement.
3. Advanced 5K Plan
If you’re a veteran who’s served many years in the running wars, having taken on many races at various distances, you’re probably looking for a way to maximize your performance. Regardless of your ability, gender, or age, you want a training plan that challenges you. THIS is that plan!
This advanced plan is for those who want to train fast while focusing on shorter-distance races, specifically the 5K. You can also use this plan to ease yourself into an endurance-based training block for an upcoming half or full marathon.
Week 1
- Monday: 4.8 km easy run
- Tuesday: 3 km + 5 x 400 meter intervals with 90-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 30 minute tempo run
- Friday: Rest
- Saturday: 6.4 km easy run
- Sunday: 60 minute long run
Week 2
- Monday: 4.8 km easy run
- Tuesday: 3 km + 8 x 200 meter intervals with 60-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 30 minute tempo run
- Friday: Rest day
- Saturday: 6.4 km easy run
- Sunday: 65 minute long run
Week 3
- Monday: 4.8 km easy run
- Tuesday: 3 km + 6 x 400 meter intervals with 90-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 35 minute tempo run
- Friday: Rest day
- Saturday: 8.1 km easy run
- Sunday: 70 minute long run
Week 4
- Monday: 4.8 km easy run
- Tuesday: 3 km + 9 x 200 meter intervals with 60-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 35 minute tempo run
- Friday: Rest day
- Saturday: Rest day
- Sunday: 5K test run
Week 5
- Monday: 4.8 km easy run
- Tuesday: 4.8 km easy run
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 40 minute tempo run
- Friday: Rest day
- Saturday: 8.1 km easy run
- Sunday: 75 minute long run
Week 6
- Monday: 4.8 km easy run
- Tuesday: 3 km + 10 x 200 meter intervals with 60-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 40 minute tempo run
- Friday: Rest day
- Saturday: 9.7 km easy run
- Sunday: 85 minute long run
Week 7
- Monday: 4.8 km easy run
- Tuesday: 3 km + 8 x 400 meter intervals with 90-second recovery
- Wednesday: Rest day OR 20 minute easy run
- Thursday: 45 minute tempo run
- Friday: Rest day
- Saturday: 9.7 km easy run
- Sunday: 90 minute long run
Week 8
- Monday: 4.8 km easy run
- Tuesday: 3 km + 6 x 200 meter intervals with 60-second recovery
- Wednesday: 30 minute tempo run
- Thursday: Rest day OR 20 minute easy run
- Friday: Rest day
- Saturday: Rest day
- Sunday: RACE DAY!
5K Workout Tips for Advanced Runners
Here are a few handy tips for the more advanced runners among us:
- Focus on specific training goals: Determine your target pace, and structure your workouts accordingly with tempo runs, intervals, and hill repeats.
- Prioritize recovery: Ensure adequate rest days, sleep, and proper nutrition to maximize performance and prevent overtraining.
- Fine-tune your race strategy: Experiment with different pacing techniques, like negative splits, to find the most effective approach for you. See more: how to pace a 5K and how to prepare for 5K race day
- Strength train: Incorporate exercises targeting core, glutes, and leg muscles to improve running efficiency and prevent injuries.
- Work with a coach or follow a training plan: A tailored plan or expert guidance can help you optimize your training and reach your full potential.
The Importance of Strength and Cross-Training For Runners
While running works your muscles and can help you lose weight, strength training helps increase your metabolism, improve your stamina and endurance, and make those muscles as limber as possible to support your muscles, ligaments, and tendons.
Different cross-training exercises are recommended and you can choose which to include in your plan based on your preferences, so be sure to choose those that will complement not only your current fitness level but your running skill level too.
Our recommendations include swimming, cycling, hiking, elliptical training, and pilates.
Warm Up Properly Before 5K Workouts
Beginner, intermediate, and advanced; no matter your skill level, the importance of a good warm-up session is the same and will help prepare your body for the activity to come.
While you may want put on your running shoes and get straight into your run, wise runners know that a good warm-up session could mean the difference between a safe run and risking an injury that could quickly put a stop to your running routine
Choosing the best and most impactful warm-up isn’t hard. Start with a 10 to 15 minute brisk walk or gentle jog followed by 5 minutes of dynamic stretching. Dynamic stretching is one of the best and most highly-recommended warm-up exercises that gets those important muscles warm and limber for any walking or running routine.
Dynamic stretching differs from static stretches in that you are continuously moving rather than doing static movements which could cause damage to your muscles.
Why Train For A 5K?
Why train for the 5K?
There are several good reasons why we love the 5K!
- Cardiovascular fitness: Preparing for a 5K race involves consistent aerobic exercise that strengthens the heart, lungs, and circulatory system, contributing to overall cardiovascular health.
- Versatility: 5K training plans can be easily adapted to accommodate different fitness levels and goals, making them suitable for beginners, intermediate, and advanced runners alike.
- Strength and endurance: A well-rounded 5K training plan incorporates various types of workouts, such as hill repeats, intervals, and tempo runs. These workouts build both muscular strength and endurance, promoting overall fitness.
- Injury prevention: 5K training typically has a lower risk of injury compared to longer distance training, as the volume and intensity are more manageable. Proper training plans also encourage rest days, cross-training, and gradual progression, further reducing the likelihood of injuries.
- Mental benefits: Training for a 5K can help improve mental well-being by boosting self-esteem, reducing stress, and promoting a sense of accomplishment. The manageable distance allows runners to set realistic goals and experience the satisfaction of achieving them.
- Time-efficient: Compared to longer distance races, 5K training requires less time commitment, making it easier to incorporate into busy schedules. This allows for a more sustainable and balanced approach to exercise.
- Social opportunities: Many 5K races are community events that encourage socializing and camaraderie among runners. Training for a 5K can also involve joining local running clubs or groups, providing opportunities for support, motivation, and friendship.
- Gateway to longer distances: For those interested in eventually tackling longer races, like 10Ks, half-marathons, or marathons, a 5K serves as an excellent starting point. The balanced training plan helps build a strong foundation of running skills, experience, and fitness that can be further developed for more challenging distances.
