By Marnie Kunz

If you’re looking for a 5K running plan, you’ve come to the right place. As a running coach and lifelong runner who started out running 5Ks in cross country, I am a big fan of the 5K. It is a great entry race for new runners as well as an exciting speed race for more advanced runners. Whether you’re just starting out running or you want to get your fastest 5K time ever, these training plans can be adapted to suit all levels. Before we get into the specifics of a 5K running plan, let’s go over the basics of running a 5K.

What Is a 5K?

A 5K race is the most common race distance, and many people refer to 5K races as 5Ks and drop the race part. A 5K can also be a training run though, as 5K refers to the distance. If you are new to 5Ks, you may be wondering how far is a 5K in miles. A 5K run is 3.1 miles or 5 kilometers.

Training for a 5K Race

If you’re a beginning runner or are easing back into running after an injury or lapse, you will want to focus on building your endurance to train for a 5K. For more experienced runners who already run distances up to 5K and beyond, speed workouts will help you become a faster 5K runner. I have speed workouts included in the advanced 5K running plan here as well as offer 5 free speed workouts in detail in my post on 5 Speed Workouts for 5K Success.

Choosing Your Training Plan

If you’re not sure which 5K training plan is right for you, consider where you are at with your current training. For new runners and those easing back into running, I recommend going with the 5K Running Plan for Beginners. If you regularly run 3 or more times a week and you run 3 miles or longer for at least one run a week, then you can go with the 5K Training Plan for Advanced Runners. I know there is a big great area within the two levels, so each training plan can be adapted to different fitness levels.

5K Running Plan for Beginners

The 5K Running Plan for Beginners is for new runners and anyone who is currently walking or able to walk for at least 25 minutes. The beginners 5K plan includes run-walking and gradually builds up your running time until you can run a full 5K at the end of 8 weeks. This plan focuses on building your cardiovascular fitness base and endurance to be able to run for a full 5K, or 3.1 miles. The beginners’ training program does not have speed work as it focuses solely on building your fitness base and endurance. For runners who can already run a whole 5K, check out the advanced plan to work on your speed and pacing.

5K Training Plan for Advanced Runners

The 5K Running Plan for Advanced Runners is for people who can already run 5K but want to work on speed. This plan will help you run a faster 5K in 8 weeks. The plan includes benchmark runs, tempo runs, intervals, and base runs.

Here are some helpful terms to know in the plan:

Benchmark Run is a speed workout that is also a way to measure your current speed and assess your progress in training. Do a slow jog to warm up and then run at 90 to 100 percent effort level for 1 mile to record your 1-mile benchmark time. Jog to cool down and then stretch.
Tempo Run is a speed workout that involves a steady effort. Do a 10-minute jog to warm up and then for your tempo run, you should aim to run at a consistent pace that is about 70 percent effort level. This will be similar to your 10K race pace.
Intervals are fast-paced running with periods of rest or active recovery jogging in between intervals. When you do interval training, your goal is to consistently run fast times. So don’t go out too fast on your first intervals but do a hard pace that you will still be able to do for later intervals.
400 Meters is one lap around a standard outdoor track or one-fourth of a mile, .25. For the speed workouts in the 5K Running Plan for Advanced Runners, aim to do your 400-meter intervals at 30 seconds faster than your goal 5K pace. So if your goal 5K pace is 8:30-minute miles, for instance, aim for an 8-minute mile pace for each 400, or 2 minutes.
800 Meters is two laps around a standard outdoor track or half of a mile, .5. Aim for your goal 5K pace for each 800-meter interval.
Jog in the training plan means a very relaxed pace. This is a warm-up and cooldown pace and also a recovery pace between intervals.
Base Run is a relaxed pace training run. You should be able to keep up a conversation at this pace. On an effort scale of 1 to 10 with 10 being the highest, your base run should be in the 4 to 5 range. If you are doing heart rate training, your base run should be at 65-70 percent of your max heart rate.

5K Training Tips

Here are my top tips for 5K training:

Build gradually. Follow your 5K running plan and add distance gradually. When you’re training for a 5K, you want to increase your mileage gradually from week to week. According to the National Academy of Sports Medicine, you should increase your duration or time of exercise by no more than 10 percent each week to allow for a gradual adaptation while minimizing your risk of injury. For runners, this means you should add no more than 10 percent more miles to your weekly running total from week to week. So if you run 10 miles one week, for instance, you can add 10 percent, or 1 mile, to run 11 miles the next week.
Schedule your runs. When you plan ahead, you’re more likely to stick to your workouts. If you can, plan to run in the mornings so if you miss your run, you may still be able to get it in later in the day.
Make it fun. Studies show you’re more likely to stick to your workout program when it’s fun. Add music, run with a friend, and share your progress on social media to get cheered on. (Tag me -@Runstreet on Instagram - in your running posts for extra support).
Keep things in perspective. Most people are running 5Ks for fun, fitness, and new challenges, so keep this in mind when you run. Sometimes we get so caught up in the numbers while training and racing that we forget to look at the bigger picture.
Practice relaxation if you get nervous before races or events. Try some deep breathing exercises to work on your relaxation, or use a meditation app like the Calm app for guided visualization and meditation exercises.
Stick with your routine on race day. When it comes to race day, stick with your usual things - wear the same shoes you train in, and eat what you normally eat in the mornings. Listen to some music to get pumped up as you warm up for your race, and have a great race! You got this!

Are you running a 5K? If you need a customized 5K training plan to help you slay your race, head to our Training Center.

Happy running to you!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

5K Running Plan for Beginners to Advanced Runners