01Who is this plan for?
This plan is for runners who already have a first base: you run about 3 km1.9 mi at an easy pace twice a week, or 20 to 30 minutes without stopping. The goal is to run a 5K without stopping at an easy pace. You decide whether you do that in a race or on your own loop.
Do you have two set running days a week? Choose the 5 weeks with 2 sessions. Can you make time for a third day? Choose the 6 weeks with 3 sessions. Both plans end with your 5K.
Looking for the 8-week plan from zero? The run-walk plan for beginners now has its own page: the couch to 5K plan. There, you start with 1 minute of running and a minute and a half of walking, run for 30 minutes without stopping after 8 weeks, and run your first 5K after 12 weeks. You can also start at your own level.
Want to train for a specific finish time or improve your PR? With a personal plan, you enter your goal time and get sessions tailored to it.
02How to use this plan
Walk for 5 minutes beforehand to ease into your run; read more about warming up and cooling down. Those minutes are not in the table.
03 · 5 weeks · 2 days a week5K training plan: 5 weeks, 2 days a week
You start with 2.7 km1.7 mi and 3.3 km2.1 mi. Your longest run grows to 4.8 km (3 mi)3 mi (4.8 km) in three weeks. Week 4 is lighter, and in week 5 you run your 5K. Tuesday and Saturday are examples.
| Week | Tuesday | Saturday |
|---|---|---|
| 1 | 2.7 km1.7 mi easy · 20 min | 3.3 km2.1 mi easy · 25 min |
| 2 | 3.4 km2.1 mi easy · 26 min | 4.1 km2.5 mi easy · 30 min |
| 3 | 4.2 km2.6 mi easy · 31 min | 4.8 km3 mi easy · 36 min |
| 4 | 3.6 km2.2 mi easy with strides · 27 min | 3.6 km2.2 mi easy · 27 min |
| 5 | 5 km3.1 mi easy · 37 min | Your 5K (Friday: 20 min shakeout) |
Week 3 is your hardest week. That is when you run 5 km3.1 mi for the first time, easy and without a target time. If that went well and you have recovered, you are ready for your 5K in week 5.
Weeks 4 and 5 are lighter. You run less so you start your race fresh. The day before your 5K, you do a shakeout: at most 20 minutes of very easy running with a few strides. If you’d rather rest completely, you can turn it off in your personal plan.
Progress or repeat? Move on when both sessions feel manageable at a conversational pace and you have recovered. Otherwise, repeat the week. A walk break is always fine.
04 · 6 weeks · 3 days a week5K training plan: 6 weeks, 3 days a week
With three running days, you build up over 6 weeks. Because you currently run twice a week, the third day is optional for the first three weeks: 20 minutes of easy running, walking, or strength training. From week 4, you run three times. Your longest run grows to 6 km (3.7 mi)3.7 mi (6 km), a little longer than your 5K. Week 5 is lighter, and in week 6 you run your 5K.
| Week | Tuesday | Thursday | Sunday |
|---|---|---|---|
| 1 | Optional: 20 min easy, walking, or strength | 3.3 km2.1 mi easy · 24 min | 3.8 km2.4 mi easy · 28 min |
| 2 | Optional: 20 min easy, walking, or strength | 4 km2.5 mi easy · 30 min | 4.5 km2.8 mi easy · 34 min |
| 3 | Optional: 20 min easy, walking, or strength | 4.8 km3 mi easy · 36 min | 5.3 km3.3 mi easy · 39 min |
| 4 | 2.8 km1.7 mi easy with strides · 21 min | 2.8 km1.7 mi easy · 21 min | 6 km3.7 mi easy · 45 min |
| 5 | 2.8 km1.7 mi easy with strides · 20 min | 2.8 km1.7 mi easy · 21 min | 4.5 km2.8 mi easy · 33 min |
| 6 | 5.2 km3.2 mi easy · 38 min | Rest | Your 5K (Saturday: 20 min shakeout) |
Week 4 is your hardest week, with your longest run of 6 km3.7 mi. After that, you ease off. Torn between these two plans? Three sessions give you more routine and a longer long run, but they also take more of your time. Twice a week is enough to reach your 5K.
05 · Run a faster 5KHow to run a faster 5K (under 30 or 25 minutes)
Can you run a 5K comfortably? Then you can start working on your time. First, the math: this is the average pace you need for a common goal time.
| 5K goal time | Average race pace |
|---|---|
| 30:00 | 6:00 min / km9:39 min / mi |
| 27:30 | 5:30 min / km8:51 min / mi |
| 25:00 | 5:00 min / km8:03 min / mi |
Have you run a recent 5K or 10K? The race time predictor shows which time is realistic right now, and the VDOT calculator shows the training paces that go with it. The split calculator shows your split times along the way.
Getting faster takes more than easy running: it also takes tempo runs and short, faster repeats matched to your current level. A fixed table doesn’t fit that well. Enter your goal time in the personal plan builder to get a plan with paces for your goal. How to improve running speed explains which types of training help.
Keep it realistic: as a beginner, you often get faster simply by running regularly. If you want to go from 30 to 25 minutes, expect a longer build than 5 or 6 weeks.
06Your first 5K race
A race is a great goal: a fixed date, people around you, and a finish line. Here’s how to approach it:
Don’t want an official race? Map out a 5 km3.1 mi loop with the route planner and make it your own race.
07Training principles
08 · Beginner mistakesCommon beginner mistakes
09Extra tips for success
10 · FAQFrequently asked questions
Summary & next step
This 5K training plan takes you from 3 km (1.9 mi)1.9 mi (3 km) to 5 km (3.1 mi)3.1 mi (5 km): in 5 weeks with two sessions or in 6 weeks with three. Everything is easy, with lighter final weeks before your 5K.
Can you run a 5K and want to get faster, train on your own days, or aim for a specific date? Create a personal plan, or browse our other running plans.
