5k Training Plans
Our plans guide you step-by-step, whether you’re a beginner getting started, an intermediate runner improving pace, or an advanced runner aiming for a personal best.
Our coach and olympian Ilya Tyapkin, has created a 5k-specific training plan perfect for every level.
FAQ
How Long Is a 5K?
A 5K race covers 5 kilometers, approximately 3.1 miles. For most new runners, it’s an approachable distance to challenge themselves for their first race, as a stepping stone to longer races. A 5K usually takes 20 to 40 minutes to complete, but the best thing about this distance is that beginners can set their own pace.
How Do I Pick the Right 5K Training Plan?
Choosing the right training plan depends on your fitness level and running experience. If you’re new to running, a beginner plan will gradually prepare you. More experienced runners might want to choose an intermediate or advanced plan to improve. Take a look at the plans offered, think about how much time you can commit, and go with one that feels challenging but manageable.
Who Created These 5K Training Plans?
These 5K training plans were developed with the help of Olympian marathon runner and coach Ilya Tyapkin, who understands what works best for different fitness levels. The plans are designed to gradually build your stamina, speed, and confidence. Each step in the plan has been carefully planned to help you reach your best goal.
How Many Days Each Week Should I Train for a 5K?
Most 5K training plans recommend running 3-4 days per week, allowing for both training and rest days to balance out your schedule. If you’re new to running, aim for three days a week to prevent burnout.
Intermediate and advanced plans might include more frequent running or cross-training to improve overall strength. Rest days are important too—they help your muscles recover and get stronger.
Can I Customize the Plan to Fit My Schedule?
Training plans are meant to guide you. If you need to move things around to match your schedule, feel free to adjust rest or training days as needed. Just try to keep the overall weekly structure intact, with a balance of running, rest, and cross-training, so you don’t lose momentum.
How Can I Tell If I’m Ready to Run a 5K?
A few weeks of consistent training will build your endurance to complete. By the end of the program, you will feel confident to run continuously for the duration of a 5K. Completing the program’s final week without difficulty is a good indicator that you’re ready for race day.