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5K Training Plans
Beginner, intermediate, and advanced
training plans from 8 – 16 weeks
for every time goal
training plans from 8 – 16 weeks
for every time goal
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 smartwatch and follow real-time instructions as you go.
You can choose from 12 different training levels. Ready? Find your time goal!
5K Beginner
- Time goal 30:00 min
- 10 - 18 mi / 16 - 29 km per week
- 4 runs per week
- Time goal 28:00 min
- 11 - 20 mi / 18 - 32 km per week
- 4 runs per week
- Time goal 26:00 min
- 12 - 22 mi / 20 - 35 km per week
- 4 runs per week
- Time goal 24:00 min
- 14 - 24 mi / 22 - 38 km per week
- 4 runs per week
5K Intermediate
- Time goal 23:00 min
- 18 - 26 mi / 28 - 42 km per week
- 5 runs per week
- Time goal 22:00 min
- 20 - 30 mi / 32 - 48 km per week
- 5 runs per week
- Time goal 21:00 min
- 22 - 34 mi / 36 - 54 km per week
- 5 runs per week
- Time goal 20:00 min
- 25 - 37 mi / 40 - 60 km per week
- 5 runs per week
5K Advanced
- Time goal 18:00 min
- 30 -41 mi / 48 - 65 km per week
- 6 runs per week
- Time goal 17:00 min
- 32 -45 mi / 52 - 72 km per week
- 6 runs per week
- Time goal 16:00 min
- 36 -50 mi / 58 - 80 km per week
- 6 runs per week
- Time goal 15:00 min
- 38 -55 mi / 62 - 88 km per week
- 6 runs per week
16 Week 5K Training Plans
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.
12 Week 5K Training Plans
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.
8 Week 5K Training Plans
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.
5K Training Plans with Coach Support
Get started in 3 simple steps
1. Choose your 8 – 16 week training plan
Find beginner, intermediate, and advanced 5K training plans in miles or km.
2. Activate TrainingPeaks or FinalSurge
A flexible online calendar, individual training zones, and trackable progress.
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
Sub 30:00 min
Beginner
10 - 18 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
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Sub 28:00 min
Beginner
11 - 20 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 26:00 min
Beginner
12 - 22 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 24:00 min
Beginner
14 - 24 mi
per week, across 4 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 23:00 min
Intermediate
18 - 26 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 22:00 min
Intermediate
20 - 30 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 21:00 min
Intermediate
22 - 34 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 20:00 min
Intermediate
25 - 37 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 18:00 min
Advanced
30 - 41 mi
per week, across 6 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 17:00 min
Advanced
32 - 45 mi
per week, across 6 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 16:00 min
Advanced
36 - 50 mi
per week, across 6 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 15:00 min
Advanced
38 - 55 mi
per week, across 6 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
