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).
Choose the plan length and weekly rhythm that fit your current training.
Choose your next step
Plan first. Tools and guides when you need them.
Start with a plan
Pick one realistic weekly rhythm.
- 6-week 5K training plan (variations included)One plan with variations in one place.
- 8-week 5K training plan (variations included)One plan with variations in one place.
- 10-week 5K training plan (variations included)One plan with variations in one place.
- 12-week 5K training plan (variations included)One plan with variations in one place.
Show 4 more
- 14-week 5K training plan (variations included)One plan with variations in one place.
- 16-week 5K training plan (variations included)One plan with variations in one place.
- 18-week 5K training plan (variations included)One plan with variations in one place.
- 20-week 5K training plan (variations included)One plan with variations in one place.
Calculate the numbers
Set pace and fueling before race week.
Prepare with a guide
Use checklists for the decisions that matter.
Read the full training handbookPlan comparisons, weekly structure, recovery rules, fueling, strength, and race-week decisions.
Adaptive AI coach for iPhone
Meet your adaptive AI coach.
Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.
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 pace and race-time tools. 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 pace and race-time tools. 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 pace and race-time tools. Variations are included on one page.
Sources
- Physical Activity Guidelines for Americans
- Physical Activity
- ACSM guidance and position stands (see journals for specifics)
- Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners
- Physical Activity Guidelines for Americans, 2nd edition (PDF)
- Nutrition and Athletic Performance
- Exercise and Fluid Replacement
- Why is hydration important? The effect of dehydration on performance
- Dehydration
- Hyponatremia