What the plan looks like
Two weeks straight from the builder, for a regular runner on 4 days a week whose race time points to about a 24:06 5K.
Free 5K training plan
A week-by-week 5K plan with paces from your own race or parkrun time, built in about a minute.
Build my planFree. No account. About a minute.
- Plan length
- 4-24weeks
- Counted back from race day
- Running days
- 3-7a week
- Longest run
- 7-14km
- Set by your level
- Taper
- 1week
- Race week
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 5Build | Rest | 6 × 200 m reps | Rest | 5kmeasy + strides | Rest | 5kmeasy | 7.5kmlong | 23km |
| 7Peak | Rest | 2 × 5 min threshold | Rest | 7.5kmeasy + strides | Rest | 7.5kmeasy | 8.5kmlong | 28.5km |
See all 8 weeks
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1Base | Rest | 4kmeasy + strides | Rest | 4kmeasy + strides | Rest | 4kmeasy | 6kmlong | 18km |
| 2Base | Rest | 6 × 60 s hills | Rest | 4kmeasy + strides | Rest | 4kmeasy + strides | 6.5kmlong | 19km |
| 3Build | Rest | 6 × 200 m reps | Rest | 4kmeasy + strides | Rest | 4kmeasy | 7kmlong | 20.5km |
| 4Build, easier | Rest | 2 × 5 min threshold | Rest | 3.5kmeasy + strides | Rest | 3.5kmeasy | 5.5kmlong | 16.5km |
| 5Build | Rest | 6 × 200 m reps | Rest | 5kmeasy + strides | Rest | 5kmeasy | 7.5kmlong | 23km |
| 6Peak | Rest | 4 × 400 m | Rest | 6kmeasy + strides | Rest | 6kmeasy | 8kmlong | 25.5km |
| 7Peak | Rest | 2 × 5 min threshold | Rest | 7.5kmeasy + strides | Rest | 7.5kmeasy | 8.5kmlong | 28.5km |
| 8Race week | Rest | 5kmwith race-pace pickups | Rest | 4.5kmeasy | Rest | 3kmshakeout | 5K race | 17.5km |
The four phases
Weeks as in the 8-week sample. A longer or shorter plan stretches or squeezes each phase.
Base
Weeks 1 to 2
Easy running with strides, then hill repeats. No fast running yet.Build
Weeks 3 to 5
Short fast reps and threshold running, with an easier week every fourth week.Peak
Weeks 6 to 7
Intervals and threshold runs, in the biggest weeks of the plan.Taper
Week 8
Race week: shorter runs, a few race-pace pickups and a shakeout.
Paces by goal time
| Goal | Pace /km | Pace /mile | Start from |
|---|---|---|---|
| Sub 20 minute | 3:59 | 6:25 | 20:53 |
| Sub 22 minute | 4:23 | 7:04 | 23:05 |
| Sub 25 minute | 4:59 | 8:02 | 26:27 |
| Sub 28 minute | 5:35 | 9:00 | 29:51 |
| Sub 30 minute | 5:59 | 9:39 | 32:10 |
| Sub 35 minute | 6:59 | 11:15 | 38:02 |
Each goal opens its own plan. For any other time, the 5K pace chart covers 14 to 45 minutes, or see all goal plans.
Who it suits
- Runners who can already run without stopping and want a faster 5K or parkrun. A parkrun time works as your race time.
- Never run before? Couch to 5K starts you on run/walk.
- Comfortable at 5K and want to go further? Try the 10K plan.
5K training plan FAQ
How many weeks do I need to train for a 5K?
Run-R builds a plan for any race 4 to 24 weeks away, counted back from race day. Its goal-time plans use 10 weeks, a typical training block. With under 4 weeks you get a short sharpening block rather than a full build.
I have never run before. Which plan should I use?
Couch to 5K. A new runner's 5K plan starts with run/walk 3 days a week, from 8 × (1 min run, 1.5 min walk), and moves on one step a week until you can run without stopping.
How many days a week should I run for a 5K?
Anything from 3 to 7, and 3 is enough for most people. New runners are kept to 5 days at most, and nobody gets more than two hard sessions a week.
What training makes you faster over 5K?
Short fast reps, threshold runs and intervals, added after a few weeks of easy running and hill repeats. Most of each week stays easy, because easy running is what the faster work rests on.
How long should my longest run be for a 5K?
Up to 7 km for new runners, 10.5 km for regular runners and 14 km for experienced runners, all at easy pace. It grows with your weekly distance.
How long is the taper for a 5K?
One week: race week. The distance drops, one easy run has a few race-pace pickups, there is a short shakeout the day before, then the race.
Weighing up other plans? Compare Run-R with Runna, Hal Higdon and Nike Run Club.