5K Training Plans

Beginner, intermediate, and advanced
training plans from 8 – 16 weeks
for every time goal
5K training plans
5K training plan

The 5K is fast and exciting. And so is the 5K training plan. 

VO2 max and speed are paramount for a fast 5K performance, and the 5K training programs emphasize those abilities. But the plans also include tempo runs and long runs so that you have the necessary endurance to hold on to your speed. 

The 5K training plans are hosted on TrainingPeaks and FinalSurge, where you can upload the structured runs to your running watch and follow real-time instructions as you go.  

Ready? Find your 5K plan!

5K Training Plans with Coach Support

Get started in 3 simple steps

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1. Choose your 8 – 16 week training plan

Find beginner, intermediate, and advanced 5K training plans in miles or km.

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2. Activate TrainingPeaks or FinalSurge

A flexible online calendar, individual training zones, and trackable progress.

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3. Start training with coach support

Get support for all your training questions from certified coach Sandro Sket. 

Imperial or Metric

IN MILES

IN KM

Beginner

5K training plan in miles
  • 10 - 18 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Intermediate

5K training plan in miles
  • 18 - 26 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Advanced

5K training plan in miles
  • 30 - 41 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Custom

5K training plan in miles
  • Any training mileage
  • Any number of runs
  • 6 - 28 weeks weeks

Sub 30:00 min

5K training plan in miles
  • 10 - 18 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 28:00 min

5K training plan in miles
  • 11 - 20 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 26:00 min

5K training plan in miles
  • 12 - 22 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 24:00 min

5K training plan in miles
  • 14 - 24 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 23:00 min

5K training plan in miles
  • 18 - 26 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 22:00 min

5K training plan in miles
  • 20 - 30 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 21:00 min

5K training plan in miles
  • 22 - 34 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 20:00 min

5K training plan in miles
  • 25 - 37 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 18:00 min

5K training plan in miles
  • 30 - 41 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Sub 17:00 min

5K training plan in miles
  • 32 - 45 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Sub 16:00 min

5K training plan in miles
  • 36 - 50 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Sub 15:00 min

5K training plan in miles
  • 38 - 55 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks
FAQs

Level-based plans

The level-based training plans are categorized into beginner, intermediate, and advanced. Choose according to your weekly mileage and number of running days. 

The Finalsurge version of the level-based plans lets you choose to set your training zones for pace, heart rate, or power. 

Time-based plans

The time-based plans let you choose a plan according to your time goal. Make sure you are realistic about it. If you current 5K PR is 26:00 minutes then you are unlikely to succeed with a sub 18:00 minute plan.

That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. You may choose a 24:00 minute plan and achieve 22:00 minutes on race day — or vice versa. 

All time-based plans are pace-based. You can adjust your training zones every few weeks according to your progress. 

8, 12, or 16 weeks

Choose one of the 16-week 5K training plans if you want to build your aerobic base by gradually increasing your weekly mileage with easy runs. It also includes hill sprints twice a week so that you can safely develop the strength and power base for the upcoming training phases. Or perhaps you just finished a training cycle and want to start a fresh buildup. 

The 12-week plan assumes that you are already comfortable with the average weekly mileage. But it is still a careful buildup of the duration and intensity of your workouts. It doesn’t touch interval and tempo runs until 8 weeks out from race day. This is the default plan for a 5K race preparation. 

An 8-week plan is a great choice if you have a solid foundation of recent training and racing. It dives right into VO2 max and tempo workouts from the start. But don’t worry, you won’t have your hardest workouts until 4 weeks out from race day. 

Yes, you can fully adjust the plan to your needs.

Training zones

You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace. 

Training days

You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions. 

You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week. 

Race Day

By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.

TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.

Both platforms come in free and paid versions. The free versions work just fine with any of my training plans. 

If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge. 

You can contact me anytime via email if you have questions about the training plan or training in general. 

But for continuous and personalized training plan adjustments consider my 1-on-1 online coaching

Do you have a question? I'm here to help.

Have a question?
I'm here to help.

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Preview Your Plan

5K Beginner — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

5K Intermediate — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

5K Advanced — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

5K Beginner — in km

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

5K Intermediate — in km

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

5K Advanced — in km

The FinalSurge plans support
pace, heart rate, and power.