Need help selecting a 5K training plan?
Use this guide to find the right plan for your fitness level.
Find your path through the What Runs You program, see Coach Alysha’s recommendations below based on your current fitness level.
Tab distances = the distance of your last long run (within 2-4 weeks).
Take things slower
Number of weeks till your 5K: 24
Plan Progression:
- Walking Plan 4 weeks Sign Up
- 1 Mile Endurance Plan 8 weeks Sign Up
- 5K Base Plan 4 weeks Sign Up
- 5K Endurance Plan 8 weeks Sign Up
Training Details
- The Walking Plan prep your body before starting the 1 Mile Endurance Plan with walking & strength workouts for running.
- 1 Mile Endurance Plan this plan starts with a quarter mile run and progresses to 1.5 miles in 8 weeks.
- 5K Base Plan this plan reinforces the endurance you built in the 1 Mile Endurance Plan before starting the 5K Endurance Plan to progress to a 5K race. Think of it as maintenance work.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
Take things quicker
Number of weeks till your 5K: 16
Plan Progression:
Training Details
- 1 Mile Endurance Plan this plan starts with a quarter mile run and progresses to 1.5 miles in 8 weeks.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
Take things slower
Number of weeks till your 5K: 12
Plan Progression:
Training Details
- 1.5 Mile Base Plan this plan reinforces your current endurance before starting the 5K Endurance Plan to progress to a 5K race. Think of it as maintenance work.
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
Take things quicker
Number of weeks till your 5K: 8
Plan Recommendation:
- 5K Endurance Plan 8 weeks Sign Up
Training Details
- 5K Endurance Plan this plan starts with a long run of 1.5 miles and progresses to a 5K race in 8 weeks. The 9th week is recovery.
If you currently have the ability to run 3 miles and are now interested in running a 5K (3.1) faster, Coach Alysha recommends building more base fitness and endurance before starting her 5K Improver plan. You should also have experience racing the 5K and 10K distances before starting this plan.
Take things slower
Number of weeks till your 5K: 21
Plan Progression:
Training Details
- 10K Base Plan this plan reinforces your current endurance before starting the 5K Improver Plan to progress to a 5K race. Think of it as building your base fitness.
- 10K Endurance Plan this plan starts with a long run of 3.5 miles and progresses to a 10K race in 8 weeks. The 9th week is recovery.
- 5K Improver training can be started after the 10K Endurance Plan. It is 5 days per week running and perscribes 5-6 miles long runs. Your race will land on the 8th week.
Take things quicker
Number of weeks till your 5K: 17
Plan Progression:
Training Details
- Before starting the 5K Improver Plan, you need the ability to run 5-6 miles. Register for 10K Endurance Plan to progress yourself to this first. You will run a 10K on the 8th week of this plan. The 9th week is recovery.
- 5K Improver training can be started after the 10K Endurance Plan. It is 5 days per week running and perscribes 5-6 miles long runs. Your race will land on the 8th week.
Number of weeks till your 5K: 8
Plan Recommendation:
- 5K Improver Sign Up
Before starting the 5K Improver Plan, you need the ability to run 6 miles. You should also have experience racing the 5K and 10K distances. The 5K Improver training is 5 days per week running. The race will land on the 8th week.
Number of weeks till your 5K: 8
Plan Recommendation:
- 5K Improver Sign Up
Before starting the 5K Improver Plan, you need the ability to run 6 miles. You should also have experience racing the 5K and 10K distances. The 5K Improver Plan is 5 days per week running. The race will land on the 8th week.
