Pick Your Ready 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.

10-Week 5k Training Plan for Beginners

12 Week 5K Training Plan for Intermediate Level

5k Training Plan for Seniors

Running 5K in 30 Minutes

Couch to 5K

We are here to help you every step of the way. We aim to ensure you build endurance, strength, and confidence as you train.

Our expert coach, Ilya Tyapkin, has created a 5k-specific training plans perfect for every level.

10-Week 5k Training Plan for Beginners

Our 10-week plan is perfect for beginners, designed for beginners to transition from a passive lifestyle to running a 5K (3.1 miles) in 10 weeks

We created this plan to help novice runners complete their very first 5K without stopping.

The program involves a mix of walking and running to build you up step-by-step.

5K Training Plan for Intermediate Level 12 Week

Take Your 5K to the Next Level

Maybe you’ve already completed your first 5K, focusing on crossing the finish line without stressing about your speed. Now, you might be interested in running faster and improving your time.

If so, our intermediate-level 5K training plan is here to help you boost your performance and reach that next goal!

5k Training Plan for Seniors: Stay Healthy

This 5K training plan is designed specifically with seniors in mind. Structured, the step-by-step approach ensures that seniors can build fitness without feeling overwhelmed, encouraging long-term consistency in staying healthy, active, and connected to the joy of movement.

Running 5K in 30 Minutes

This 10-week plan is designed to help you achieve a 30-minute 5K. It blends key elements for maintaining a 6:00/km pace.

This plan is your step-by-step guide to running faster. The program carefully balances challenging workouts with essential recovery days, ensuring your body adapts, grows stronger, and avoids overtraining.

FAQs

A 5K race covers 5 kilometers, which is about 3.1 miles. For most new runners, it’s an approachable distance to challenge yourself for the first race, as a stepping 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.
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.
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.

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.

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.
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.

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