Training Programs

These are the most popular 5k training programs used by our users within the 'Training Plan' mobile application.

If you are a coach you can share these programs with your clients. Can not find a program that suits you? Not a problem - create your own.

Distance filter

Filter training programs created for a specific race distance.

Novice

Novice (5k)

8 weeks Easy

If you want to run your first 5k then this program will help you prepare.

Hal Higdon  
Intermediate

Intermediate (5k)

8 weeks Medium

Use this program to up your mileage and increase your speed. Train hard to break that 5k personal best.

Hal Higdon  
Beginner 5K Program

Beginner 5K Program (5k)

12 weeks Easy

A training schedule for beginning runners who want to start racing the 5K race distance.

CoolRunning.com  
Advanced

Advanced (5k)

8 weeks Hard

If you are an experienced runner looking to improve your speed then this is the program for you. Not for the feint of hearted.

Hal Higdon  
Advanced 5K Program

Advanced 5K Program (5k)

12 weeks Hard

A training schedule for advanced runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Intermediate 5K Program

Intermediate 5K Program (5k)

12 weeks Medium

A training schedule for intermediate runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Competitive 5K Program

Competitive 5K Program (5k)

12 weeks Hard

A training schedule for competitive runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Walkers

Walkers (5k)

8 weeks Easy

Looking to get active? This program will help you walk your first 5k. Who knows. You might catch the bug ;)

Hal Higdon  
Tokkyo

Tokkyo (5k)

1 week Easy

Tokkyo

 
Week 1

Week 1 (5k)

1 week Easy

Beginning

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lala2

lala2 (5k)

2 weeks Easy

des2

thomas  
yyw

yyw (5k)

2 weeks Easy

jjw

thomas