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5K training hub

5K training plans, pace tools, and guides — built to get faster without racing your workouts.

Last updated/Feb 03, 2026, 02:17 PM

5k

Get faster without racing your workouts.

For runners who want speed with structure: controlled workouts, easy days truly easy, and smart variations you can choose from.

Time horizon

Train in ~6–20 weeks (choose the plan that fits your base).

Start with a default plan, then customize only what you need.

Start with a plan

Pick one plan. Variations live inside the page so you can choose without overwhelm.

Then use a tool

No signup required. Get numbers you can act on today.

Finish with a guide

Checklists + decision rules for the parts people mess up.

This week

What changed

Updated: Feb 03, 2026, 02:17 PM

  • Added new training plans with smart variations (so you can pick without overwhelm).
  • Improved tools (pace, fueling, cutoffs) so you get numbers you can use immediately.
  • Expanded adaptation rules so missed sessions don’t turn into panic make-up workouts.
  • Expanded race directories and athlete guides with sources and verification timestamps.
Changed pages: /blog/training/5k/10-week-plan, /blog/tools/running-pace-calculator

Coaching beta

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Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.

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FAQs

How do I pick the right plan length?

Pick the shortest plan you can execute consistently. Longer is usually safer if you’re building durability or returning from time off.

How many speed sessions per week?

A good default is one quality workout plus one long-run focus. Keep the rest truly easy.

What’s the biggest mistake?

Turning easy days into medium-hard days — it steals recovery from the workouts that matter.

Keep going

6-Week 5K Training Plan

A 6-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

8-Week 5K Training Plan

A 8-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

10-Week 5K Training Plan

A 10-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

12-Week 5K Training Plan

A 12-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

14-Week 5K Training Plan

A 14-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

16-Week 5K Training Plan

A 16-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

18-Week 5K Training Plan

A 18-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

20-Week 5K Training Plan

A 20-week 5K training plan with week-by-week structure, workouts, adaptation rules, and built-in tools (paces + time predictor). Variations are included on one page.

Running Pace Calculator (with Splits)

Convert distance + time into pace per km/mile and generate a splits table. Useful for planning workouts and race pacing.

Race Time Predictor (Riegel Model)

Estimate equivalent 5K/10K/half marathon/marathon times from one known result using a simple model. Useful for goal-setting and pacing.

Long Run Progression (Cutbacks + Fueling Practice)

A practical long-run progression guide: how to increase time safely, when to cut back, and how to use long runs to rehearse pacing and fueling.

Taper Week Checklist (Arrive Fresh, Not Flat)

A practical taper checklist: what to reduce, what to keep, and what to rehearse so race week is calm and repeatable.

Sources