5K training programs

Programs to get you to - or faster at - 5K.

All Marathon Half marathon 10K 5KEasy Moderate Hard

Week 1 · 37 km
Week 2 · 48 km
Week 3 · 58 km
Week 4 · 60 km
Week 5 · 45 km
Week 6 · 51 km
Week 7 · 55 km
Week 8 · 43 km
Week 9 · 54 km
Week 10 · 53 km
Week 11 · 59 km
Week 12 · 50 km
Week 13 · 54 km
Week 14 · 48 km
Week 15 · 56 km
Week 16 · 52 km
Week 17 · 47 km
Week 18 · 45 km
Week 19 · 43 km
Week 20 · 39 km
Week 21 · 39 km
Week 22 · 55 km
Week 23 · 60 km
Week 24 · 52 km
Week 25 · 42 km
Week 26 · 47 km
Week 27 · 45 km
Week 28 · 42 km
5KModerate
5k race plan
Weeks
28
Runs/wk
6
Peak km
60
5KHard
Advanced
Weeks
8
Runs/wk
5
Peak km
18
HH
by Hal Higdon
5KHard
Advanced 5K Program
Weeks
12
Runs/wk
7
Peak km
60
C
by CoolRunning.com
5KEasy
Based on 5K Best Pace 001
Weeks
4
Runs/wk
5
Peak km
26
5KModerate
Based on 5km 1mm
Weeks
8
Runs/wk
5
Peak km
32
5KEasy
Based on Bimble
Weeks
8
Runs/wk
3
Peak km
13
5KModerate
Based on fun run
Weeks
12
Runs/wk
5
Peak km
31
5KHard
Based on lowestoft park run
Weeks
12
Runs/wk
6
Peak km
47
5KModerate
Based on My Plan
Weeks
9
Runs/wk
4
Peak km
32
5KEasy
Based on traws gwlad
Weeks
12
Runs/wk
5
Peak km
31
5KEasy
Beginner 5K Program
Weeks
12
Runs/wk
5
Peak km
31
C
by CoolRunning.com
5KHard
Competitive 5K Program
Weeks
12
Runs/wk
7
Peak km
92
C
by CoolRunning.com