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5K
5K training programs
Programs to get you to - or faster at - 5K.
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Marathon
Half marathon
10K
5K
Easy
Moderate
Hard
All authors
Week 1 · 7 km
Week 2 · 8 km
Week 3 · 9 km
Week 4 · 10 km
Week 5 · 11 km
Week 6 · 12 km
Week 7 · 13 km
Week 8 · 8 km
5K
Easy
Getting to a Half
Weeks
8
Runs/wk
3
Peak km
13
Week 1 · 25 km
Week 2 · 23 km
Week 3 · 28 km
Week 4 · 10 km
Week 5 · 29 km
Week 6 · 29 km
Week 7 · 32 km
Week 8 · 8 km
5K
Moderate
Intermediate
Weeks
8
Runs/wk
5
Peak km
32
HH
by
Hal Higdon
Week 1 · 39 km
Week 2 · 40 km
Week 3 · 34 km
Week 4 · 39 km
Week 5 · 27 km
Week 6 · 44 km
Week 7 · 40 km
Week 8 · 47 km
Week 9 · 32 km
Week 10 · 34 km
Week 11 · 33 km
Week 12 · 22 km
5K
Moderate
Intermediate 5K Program
Weeks
12
Runs/wk
6
Peak km
47
C
by
CoolRunning.com
Week 1 · 12 km
Week 2 · 14 km
Week 3 · 15 km
Week 4 · 19 km
Week 5 · 23 km
Week 6 · 24 km
Week 7 · 20 km
Week 8 · 24 km
Week 9 · 25 km
Week 10 · 20 km
Week 11 · 33 km
Week 12 · 35 km
Week 13 · 19 km
5K
Moderate
Malloy Get Back Into Running
Weeks
13
Runs/wk
5
Peak km
35
Week 1 · 25 km
Week 2 · 23 km
Week 3 · 28 km
Week 4 · 10 km
Week 5 · 29 km
Week 6 · 29 km
Week 7 · 32 km
Week 8 · 8 km
5K
Moderate
My Plan
Weeks
8
Runs/wk
5
Peak km
32
Week 1 · 7 km
Week 2 · 8 km
Week 3 · 9 km
Week 4 · 10 km
Week 5 · 11 km
Week 6 · 12 km
Week 7 · 13 km
Week 8 · 8 km
5K
Easy
Novice
Weeks
8
Runs/wk
3
Peak km
13
HH
by
Hal Higdon
5K
Easy
Walkers
Weeks
8
HH
by
Hal Higdon
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