5K Training Plans

Whether you’re a beginner or an experienced runner, the following training plans have been put together to help you structure your training for your 5K. Choose a plan below that best suits your ability:

5K training plans
8 Week Beginners Training Plan This plan is suitable for you in you have done little or no exercise and would like to start some running.

8 Week Intermediate Training Plan This plan is for you if you’re planning to invest a little more time and effort into your running training for your 5K. This plan will see you run 3 to 4 times a week and assumes you can already run for 30 minutes continuously.

8 Week Advanced Training Plan This plan is for you if you’ve already banked a few 5k races and want to improve your 5k performance. It includes fast intervals and sustained paced running. You’ll be running 4 times a week.