5k in 5 Weeks Running Plan

Plan Summary

What’s your level ?how to run 5 k

The 5k in 5 weeks training programme will give you all of the information you need to get you running your first 5K race in just 5 weeks.

We have organised it based on three ability levels

  • Beginner, for someone who’s never run before;
  • Intermediate, for someone who is moderately active; and
  • Advanced, for someone who considers themselves fairly active and is looking to improve his or her fitness and running time.

Stretching & Nutrition

The plans below purely mention the training activity (running, resting, etc.)

Don’t forget that warming up (before & afterwards) and the right nutrition have to be a key element of your plan.

For details follow the links from our 5k in 5 weeks running plan index

.

Beginner


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Walk 20 min

Rest

Rest

Jog 2 mins, Walk 2 mins

repeat x 8

Rest or gym

Jog 2 mins, Walk 2 mins

repeat x 8

Rest

Week 2

Walk 30 min

Rest

Rest

Jog 4 mins, Walk 2 mins

repeat x 4

Rest or gym

Jog 4 mins, Walk 2 mins

repeat x 4

Rest

Week 3

Jog 8 mins, Walk 4 mins

repeat x 3

Rest or walk

Rest

Jog 6 mins, Walk 2 mins

repeat x 4

Rest or gym

Jog 6 mins, Walk 2 mins

repeat x 4

Rest

Week 4

Jog 10 mins, Walk 3 mins

repeat x 2

Rest or walk

Rest

Jog 8 mins, Walk 2mins

repeat x 4

Rest or gym

Jog 8 mins, Walk 2 mins

repeat x 4

Rest

Week 5

Jog 10 mins, Walk 3 mins

repeat x 3

Rest or walk

Rest

Jog 30 mins

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

.

Intermediate


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Jog 15 min

Rest

Rest

Jog 10 mins, Walk 2 mins

repeat x 2

gym

Jog 10 mins, Walk 2 mins

repeat x 2

Rest

Week 2

Jog 10 mins, Walk 2 mins

repeat x 2

Rest

Rest

Jog 15 mins

gym

Jog 15 mins

Rest

Week 3

Jog 10 mins, Walk 2 mins

repeat x 2

Cross Train

Rest

Jog 20 mins

gym

Jog 12 mins, Walk 3 mins

repeat x 2

Rest

Week 4

Jog 10 mins, Walk 3 mins

repeat x 3

Hike, Jog or walk

Rest

Jog 30 mins

gym

Jog 10 mins, Walk 3 mins

repeat x 3

Rest

Week 5

Medium Run 10 mins, Walk or Jog 3 mins

repeat x 3

Rest or walk

Rest

Medium Run 5 min, Jog 30 Secs

repeat x 3

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

.

Advanced


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Jog 20 min

Rest

Rest

Jog 20 mins

gym 45 mins

Jog 20 mins

Rest

Week 2

Cross Train or Jog 25 mins

Rest

Rest

Jog 25 mins

gym 45 mins

Jog 15 mins

Rest

Week 3

Cross Train or Jog 30 mins

Cross Train

Rest

Jog 30 mins,

gym 45 mins

Medium Run 10 min, Jog 5 mins

repeat x 2

Rest

Week 4

Cross Train or Jog 45 mins

Cross Train

Rest

Jog 45 mins

gym 45 mins

Medium Run 10 min, Jog 5 mins

repeat x 3

Rest

Week 5

Hard Pace 10 mins, Jog 3 mins

repeat x 3

Rest

Rest

Hard Pace 5 min, Jog 30 Secs

repeat x 3

Rest

Sprint 1 min, Jog 30 Secs

repeat x 3

Rest

.

More information

Main Running Index