Select a 5km Plan to get Started
All of the training plans on this site are cyclical plans, in that they are comprised of blocks of training of three to four weeks that you can repeat and tweak as you see fit. Regardless of your current ability or ambitions, the plans were designed to be specific to a particular target time to give runners the best possible chance of achieving their goals.
Please take a moment to read our FAQs before starting any of the training plans on this site.
Your 5k Training Plan Components
Whichever training plan you are using, the sessions within the plan will be tailored specifically to get you to a target time. For 5km training, the sessions will largely consist of the following components:
- Steady Paced ‘Easy’ Runs – does exactly what it say’s on the tin. Nice gentle paced recovery run where you can enjoy the scenery. These will vary in length but expect 15-35 minutes as standard depending on which training plan you are following. These are largely run at a pace 60 secs slower per mile than your target race pace.
- High Intensity Interval Training – crucial addition to your training plan and these speed sessions will vary between 400 meter and 1 km reps targeted at your required race pace. Can be done outside at a track or indoors on a decent treadmill.
- Hill Sessions – hill sprints for improving running strength and form. See our Hill Sprints and Kenyan Hills training page for some examples.
- Fartlek Sessions – time-based derivative of speed interval training. These sessions are medium-hard, but playful.
- Long Runs – the ‘time on your feet’ run. For 5km runs this doesn’t really need to be any longer than 10 miles (16km).
- Rest /Cross Training – last but definitely not least. Rest is a vital part of any training plan and should not be overlooked. These days will benefit you both physically and mentally.