5K training plan
A 8-week 5K plan, scaled to whatever runway you have. The example below is the beginner version, three days a week — set your race date and pick your level on the builder, and pin the run clubs near you to your training days.
5K · beginner5K · intermediate5K · advanced
The 8-week beginner plan
Week 1 of 8 · Base
Mon, Sep 14 · 5 mi total- TueEasy run · 1.5 mi
- ThuEasy run · 1.5 mi
- SatLong run · 2 mi— Run/walk is fine — keep it conversational.
Week 2 of 8 · Base
Mon, Sep 21 · 6 mi total- TueEasy run · 2 mi
- ThuEasy run · 1.5 mi
- SatLong run · 2.5 mi— Run/walk is fine — keep it conversational.
Week 3 of 8 · Build
Mon, Sep 28 · 7 mi total- TueEasy run · 2 mi
- ThuEasy run · 2 mi
- SatLong run · 3 mi
Week 4 of 8 · Cutback
Mon, Oct 5 · 5.5 mi total- TueEasy run · 2 mi
- ThuEasy run · 1.5 mi
- SatLong run · 2 mi
Week 5 of 8 · Build
Mon, Oct 12 · 8 mi total- TueEasy run · 2.5 mi
- ThuEasy run · 2 mi
- SatLong run · 3.5 mi
Week 6 of 8 · Peak
Mon, Oct 19 · 8.5 mi total- TueEasy run · 2.5 mi
- ThuEasy run · 2 mi
- SatLong run · 4 mi
Week 7 of 8 · Taper
Mon, Oct 26 · 6.5 mi total- TueEasy run · 2 mi
- ThuEasy run · 1.5 mi
- SatLong run · 3 mi
Week 8 of 8 · Race week
Mon, Nov 2 · 5.6 mi total- TueEasy run · 1.5 mi
- ThuEasy run · 1 mi
- SatRace · 3.1 mi
Build it around a crew near you
The plan gets better when a nearby run club meets on one of your run days. Pick your metro and the builder pins those crews to your training week — and finds a 5K to point it at.
Build a 5K plan for Albany →Build a 5K plan for Atlanta Metropolitan →Build a 5K plan for Austin →Build a 5K plan for Baltimore →Build a 5K plan for Boise →Build a 5K plan for Boston →Build a 5K plan for Buffalo →Build a 5K plan for Butte →Build a 5K plan for Charlotte →Build a 5K plan for Chattahoochee Valley →Build a 5K plan for Cheyenne →Build a 5K plan for Chicago Metropolitan →Build a 5K plan for Cincinnati →Build a 5K plan for Cleveland →Build a 5K plan for Colorado Springs →Build a 5K plan for Columbus →Build a 5K plan for Dallas–Fort Worth →Build a 5K plan for Denver–Boulder →Build a 5K plan for Detroit →Build a 5K plan for Fresno →Build a 5K plan for Grand Rapids →Build a 5K plan for Greenville →Build a 5K plan for Hampton Roads →Build a 5K plan for Hartford →Build a 5K plan for Helena →Build a 5K plan for Houston →Build a 5K plan for Indianapolis →Build a 5K plan for Inland Empire →Build a 5K plan for Kansas City →Build a 5K plan for Las Vegas →Build a 5K plan for Los Angeles →Build a 5K plan for Miami →Build a 5K plan for Minneapolis–St. Paul →Build a 5K plan for Nashville →Build a 5K plan for New York →Build a 5K plan for Orlando →Build a 5K plan for Philadelphia →Build a 5K plan for Phoenix →Build a 5K plan for Pittsburgh →Build a 5K plan for Portland →Build a 5K plan for Providence →Build a 5K plan for Provo →Build a 5K plan for Raleigh–Durham →Build a 5K plan for Reno →Build a 5K plan for Richmond →Build a 5K plan for Rochester →Build a 5K plan for Sacramento →Build a 5K plan for Salt Lake City →Build a 5K plan for San Antonio →Build a 5K plan for San Diego →Build a 5K plan for San Francisco Bay →Build a 5K plan for Sarasota–Bradenton →Build a 5K plan for Seattle →Build a 5K plan for St. Louis →Build a 5K plan for Stockton–Modesto →Build a 5K plan for Tampa Bay →Build a 5K plan for Tulsa →Build a 5K plan for Washington, DC →
A 5K build wants at least 4 weeks; less than that and the builder switches to a keep-ticking-over plan and suggests races with more room. These plans are general templates, not medical advice. Build up gradually and see a doctor before starting if you have any concerns.