5k Training plans
5k is a great distance to start running. Running it non-stop is a
great achievement for many people. For a longer distance runner
it can be used to measure times or to try a short fast run. They
can be used as part of your training towards a longer distance goal
or as a goal in themselves.
5 WEEK PLANS
For complete beginners, suitable for complete non runners or those with
very little jogging experience
Beginners plan
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
WALK/XT
20 min or day
off
RUN
10 min
WALK/XT
20 min or day
off
RUN
15 min
WALK/XT
20 min or day
off
Rest
RUN
2 miles
2
WALK/XT
20 min or day
off
RUN
15 min
WALK/XT
20 min or day
off
RUN
20 min
WALK/XT
20 min or day
off
Rest
RUN
2.5 miles
3
WALK/XT
30 min or day
off
RUN
20 min
WALK/XT
30 min or day
off
RUN
25 min
WALK/XT
30 min or day
off
Rest
RUN
3 miles
4
WALK/XT
30 min or day
off
RUN
25 min
WALK/XT
30 min or day
off
RUN
30 min
WALK/XT
30 min or day
off
Rest
RUN
3.5 miles
5
WALK/XT
30 min or day
off
RUN
30 min
WALK/XT
30 min or day
off
RUN
30 min
WALK/XT
30 min or day
off
Rest
5K
RACE
The intermediate plan for the more experienced runner. For those who
have a reasonable level of fitness and have been doing some running.
Also for those who are regular runner but never attempted a 5k can use
this plan also.
Intermediate plan
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
3 miles
plus 5 x
strides
Rest
4 miles plus 5 x
strides
Rest
4 miles
plus 5 x
strides
2 to 3 miles; 15min core
workout
Rest
2
3 miles
plus 5 x
strides
Rest
4 miles with 2 x 5
min at SS
intensity; 15-min
core workout
Rest
3 miles
plus 5 x
strides
5 to 6 miles; 15min core
workout
Rest
3
3 miles
plus 6 x
Rest
4 miles with 3 x 5
min at SS
Rest
3 miles
plus 6 x
6 miles with the
last 15 min at
Rest
strides
4
3 miles
plus 6 x
strides
5
3 miles
plus 4 x
strides
intensity; 15-min
core workout
Rest
4 miles with 2 x
10 min at SS
intensity; 15-min
core workout
Rest
3 miles; 15-min
core workout
strides
SS intensity;
15-min core
workout
Rest
3 miles
plus 5 x
strides
6 miles with the
last 15 min at
SS intensity;
15-min core
workout
Rest
Rest
2 miles
2 miles plus 3 x
strides
5K
RACE
IMPROVE YOUR RACE TIME PLAN
The schedules below are coded based on 18-minute, 22-minute and 26minute 5K goal times. (If your goal time differs from these, extrapolate
accordingly.) If you’re hoping to break 18 minutes for the 5K, run the times
marked in italics. If your goal is 22 minutes, run the times in normal text. And if
your goal is 26 minutes, run the times in bold text. If there is no text coding,
the session should be self-explanatory. (Note: the 5K time you run in the race
in Week Four will become the basis for subsequent 5K-pace repetitions.)
Week One
Mon 2-3M
Tue 2 x 800m at 5-mile pace (2:56/3:38/4:18), then 2 x 400m at 5K pace
(1:26/1:46/2:05)
Wed 3M or Rest
Thu 5M
Fri Rest
Sat 8-9M
Sun Rest
Week Two
Mon 2-3M
Tue 2 x 1000m at 5-mile pace (3:45/4:32/5:23), then 4 x 400m at 5K pace
Wed Rest
Thu 5M, then 6 x 100m (2 easy/2 med/2 med-hard)
Fri Rest
Sat 9-10M, then 6 x 50m (2 easy/2 med/2 med-hard)
Sun Rest
Week Three
Mon 3M
Tue 2 x 1200m at 5-mile pace (4:24/5:26/6:27), then 2 x 800m at 5K pace
(2:52/3:32/4:10)
Wed 3M or Rest
Thu 3M, then 8 x 100m at 1-mile pace (19.5/24.2/28.7)
Fri Rest
Sat 10M, then 6 x 50m (2 easy/2 med/2 med-hard)
Sun Rest
Week Four
Mon 4M
Tue 6 x 400m at 5K pace, then 6 x 100m at 1-mile pace
Wed 4M or Rest
Thu 4M, then 8 x 100m at 1-mile pace
Fri 2M, then 4 x 100m fast strides
Sat Rest
Sun 5K race
Week Five
Mon 3M
Tue 4M, then 6 x 100m at 1-mile pace
Wed 3M or Rest
Thu 2 x 1000m at 5-mile pace, then 2 x 800m at new 5K pace, then 2 x 400m
at 1-mile pace (1:18/1:37/1:55)
Fri Rest
Sat 10-11M, then 6 x 50m (fast but relaxed)
Sun Rest
Week Six
Mon 4M
Tue 1 x 1600m at 5-mile pace (5:55/7:15/8:33), then 1 x 1200m at new 5K
pace, then 4 x 400m at 1-mile pace
Wed 4M or Rest
Thu 2M, then 6 x 200m at new 5K pace
Fri Rest
Sat 10-12M, then 6 x 50m (fast but relaxed)
Sun Rest
Week Seven
Mon 4M
Tue 1 x 1600m at 5-mile pace, then 1 x 1600m at new 5K pace, then 4 x
400m at 1-mile pace
Wed 4M or Rest
Thu 4M, then 6 x 200m at new 5K pace
Fri Rest
Sat 10-12M, then 6 x 50m (fast but relaxed)
Sun Rest
Week Eight
Mon 4M
Tue 4 x 400m at 1-mile pace, then 4 x 200m at 1-mile pace
Wed 3M or Rest
Thu 3M, then 6 x 100m at 1-mile pace
Fri Rest
Sat 1M race or time trial
Sun Rest
Week Nine
Mon 3M
Tue 2 x 1200m at new 5K pace, then 4 x 400m and 4 x 200m at 1-mile pace
Wed 3M or Rest
Thu 2M, then 6 x 200m and 6 x 100m at 1-mile pace
Fri Rest
Sat 10-12M, then 6 x 100m (fast but relaxed)
Sun Rest
Week 10
Mon 3M
Tue 1 x 1600m and 2 x 800m at new 5K pace, then 4 x 200m at 1-mile pace
Wed 3M or Rest
Thu 2M, then 6 x 200m at 1-mile pace
Fri Rest
Sat 10-12M, then 6 x 100m (fast but relaxed)
Sun Rest
Week 11
Mon 3M
Tue 1 x 1600m at 5-mile pace, then 1 x 800m at new 5K pace, then 1 x
(600m-400m-200m) at 1-mile pace
Wed 3M or Rest
Thu 2M, then 6 x 200m at 1-mile pace
Fri Rest
Sat 10M, then 6 x 100m (fast but relaxed)
Sun Rest
Week 12
Mon 3M
Tue 1 x 800m at 5-mile pace, then 4 x 400m at new 5K pace, then 4 x 200m
at 1-mile pace
Wed 3M or Rest
Thu 3M, then 4 x 200m at 1-mile pace
Fri 2M, then 4 x 200m at 1-mile pace
Sat Rest
Sun 5K goal race
Hints and tips
I’ve never ran before, How do I get started? - Start taking long walk s until
you can walk for 30 minutes comfortably. Then start adding in one or two
minute runs, build up the frequency of the runs and the length of runs until you
can run for 30minutes.
Have patience - Lack of time, motivation and progress are often reasons for
runners to hand up their trainers. So have patience, don’t try to do too much
too soon, vary your runs so you don’t get bored and cross train (ie. do other
forms of exercise along side your running such as weight training, swimming,
Pilates). In addition vary the effort levels required from workouts, not every
workout needs to work you to exhaustion.
Watch your BPM- If you can, pick up a heart monitor. You can purchase
one for around £30 (try Argos and boots as well as traditional running shops)
Your average training speed should be about 75% of max heart rate. To work
out (roughly) your maximum heart rate subtract your age from 220.
Personalise – Although there are many general rules of thumb to running
techniques and training plans, everyone has their own strengths and
weaknesses. Personalise your training with these in mind, if you are hopeless
at endurance but a fast runner concentrate on endurance runs, if you have
good staying power but are slow, speed train.
Train together- Training with a local running group or with a friend can help
improve your performance. Chatting whilst jogging will keep you at a
sustainable pace, keep your mind of fatigue and running together you can get
a better idea of your pace.
Is it normal to feel pain when running? – Some discomfort is normal
especially if you adding distance or increase the intensity. However if you feel
real pain that makes you limp, stop immediately.
(All plans have been based on expert trainers tips from Runners world)