5K Training Plans
Curated, editorially-verified 5k plans for every experience level — take one straight into a chat conversation for follow-up and customization, or save it to your Garage.
Beginner 5K: 8-Week Finish-Line Plan
Beginner8 weeks · peaks around 11.8km/week
A 8-week program built for first-time 5K runners — steady, gradually-building mileage with a long run that grows toward race distance, plus dedicated rest and cross-training days to protect against overuse injuries. The goal is a strong, comfortable finish, not a specific time.
Adapted from Hal Higdon's Novice 5K program methodology
Intermediate 5K: 8-Week Speed & Endurance Plan
Intermediate8 weeks · peaks around 23.7km/week
A 8-week program for runners who've already finished a 5K (or trained seriously before) and want to build real endurance — higher weekly mileage than a first-timer plan, tempo and interval work layered onto a strong aerobic base, and one weekly cross-training day to add volume without extra impact.
Adapted from Hal Higdon's Intermediate 5K program methodology
Advanced 5K: 8-Week Performance Plan
Advanced8 weeks · peaks around 47.4km/week
A 8-week program for experienced 5K runners chasing a faster finish — nearly every day is a run, with dedicated speedwork and tempo sessions layered onto a high-volume aerobic base, and a taper sharp enough to arrive at race day fresh.
Adapted from Hal Higdon's Advanced 5K program methodology