5K training plans
Choose by where you are now, not where you hope to be. Each plan includes a free sample week. Our Sub-25 in 8 weeks plan is free in full.
First 5K
Run/walk to your first finish.
Sample weekSub-30
From 31–34 minutes to under 30.
Sample weekSub-25
From 26–29 minutes to under 25.
Sample weekSub-20
For experienced runners in the low 20s.
Sample weekFree: Sub-25 in 8 weeks
Every session, all 8 weeks.
Free full planNot sure which? Enter your current and goal times in the 5K goal calculator. It suggests a plan and shows a sample week at your paces.