5K5K training plan for beginners
5 km5 or 8 weeks, depending on your starting point2x per week
View planA running plan that fits your week.
Week 1
MonRest
Tue
WedRest
Thu
FriRest
Sat
SunRest
Week 1
Week explanation
/done
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Tuesday
Thursday
Saturday
MonRest
WedRest
FriRest
SunRest
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Use a ready-made plan as a starting point for your 5K, 10K, half marathon or marathon.
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Recent personal plans
Browse plans recently created and publicly shared by other runners.
Completed
Improve fitness
Balanced
Start
12 May12 May 2026
Distance
10 km
Target pace
7:36
Plan
6wk
2× per week
Plan
6wk
2× per week
Week 15 of 16
Race
Balanced
Start
8 Jun8 Jun 2026
Distance
5 km
Target pace
5:00
Plan
16wk
2× per week
Plan
16wk
2× per week
Completed
Personal record
Balanced
Start
2 Jan2 Jan 2026
Distance
21.1 km
Target pace
5:30
Plan
12wk
4× per week
Plan
12wk
4× per week
Completed
Nn 10 k
Race · Balanced
Start
29 Dec29 Dec 2025
Distance
10 km
Target pace
6:00
Plan
15wk
3× per week
Plan
15wk
3× per week
No start date
VESTINGLOOP
Race · Balanced
Start
—
Distance
10 km
Target pace
5:30
Plan
17wk
3× per week
Plan
17wk
3× per week
No start date
Improve fitness
Balanced
Start
—
Distance
42.2 km
Target pace
4:16
Plan
12wk
3× per week
Plan
12wk
3× per week