Our Most Popular 5K Training Plans

Across the world, the 5K is the first distance race that runners try. The 5K is 3.1 miles in distance. 


Most 5K participants relish the opportunity to receive a race t-shirt, but more importantly they are introduced to the excitement of running a race and the race day atmosphere.


Below we share 8 different training plans for different levels of 5K participants.

WALKERS TRAINING PLAN 5K

Walkers Training Plan:

This training program is specific to those who want to walk a 5K.

If your interest is to stroll a 5K at a comfortable pace this training plan will give you guidance.


If you are just starting to get into running and want to start off slow, this would also be a great training plan for you. 

NOVICE TRAINING PLAN FOR 5K

Novice Training Plan. Perfect for Beginners

This is a beginners 5K training program.


It's called the Novice Training Plan for 5K because of the simplicity and flexibility for anyone to start this plan and finish a 5K. The Novice Training Plans are extremely popular as it is the first training plan new runners start with.


Loaded with easy to follow steps and reasonable expectations. It is FUN to all participants. 

This 5K training plan is designed for runners who are looking to finish at a time under 30 minutes. It is designed for runners who are finishing 5K's under 33-31 minutes already but need a little extra structure and guidance to get to the next level.

Sub 30 Minute 5K Training Plan. To Help Improve Your Times

This 5K training plan is designed for runners who are looking to finish at a time under 30 minutes.

It is designed for runners who are finishing 5K's under 33-31 minutes already but need a little extra structure and guidance to get to the next level. 

Intermediate 5k Training Plan

Intermediate Training Plan. To Help Improve Your Times

If you have multiple 5K races on your resume but you are looking to improve your time or break a Personal Record (PR).

This training program is slightly more challenging than the Novice but not as difficult as the Advanced Plan. 


Most runners fall into this category. This is for those who sit in the 7:00-9:00 minute range per mile. 

This 5K training plan is designed for runners who are looking to finish at a time under 24 minutes. It's designed for runners who are finishing 5K's under 27-25 minutes already but need a little extra structure and guidance to get to the next level.

Sub 24 Minute Training Plan. Set A New PR

This 5K training plan is designed for runners who are looking to finish at a time under 24 minutes. It's designed for runners who are finishing 5K's under 27-25 minutes already but need a little extra structure and guidance to get to the next level. 

ADVANCED 5K TRAINING PLAN

Advanced 5K Training Plan. For Those Seeking Peak Performance

You are a 5K veteran. You have been running for years and have many races under your belt.

This advanced training plan is designed to help you reach maximum performance.


This will challenge you run as fast as you possibly can.


If you run a mile under 7 minutes this is the plan for you

This 5K training plan is designed for runners who are looking to finish at a time under 20 minutes. It's designed for runners who are finishing 5K's under 23-21 minutes already but need a little extra structure and guidance to get to the next level.

Sub 20 Minute Training Plan. Break The Elusive 20 Minute Mark

This 5K training plan is designed for runners who are looking to finish at a time under 20 minutes.

It is designed for runners who are finishing 5K's under 23-21 minutes already but need a little extra structure and guidance to get to the next level.

This 5K training plan is designed for runners who are looking to finish at a time under 19 minutes. It's designed for runners who are finishing 5K's under 21-20 minutes already but need a little extra structure and guidance to get to the next level.

Sub 19 Minute Training Plan. Time To Smash A PR

This 5K training plan is designed for runners who are looking to finish at a time under 19 minutes. 


It's designed for runners who are finishing 5K's under 21-20 minutes already but need a little extra structure and guidance to get to the next level.

Training Plan Disclaimer:

  • Have Fun! Training for a 5K should be enjoyable
  • Stay Hydrated. During any training program drink lots of fluids
  • If you are just beginning, don't focus on time, focus on how you feel.
  • Consult your Medical Care Provider to make sure you are in tip top shape before beginning a training plan. Train for a 5K  and those associated with the site are not responsible if you get hurt. 
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