5K Training Plan
Prepare to race this classic distance with a 5K training program that carefully balances both mileage and speedwork.
Posted Thursday, 10 January, 2013
About 5K Training
The beauty of the 5K run is that it takes all comers. It's the perfect introductory distance for novice racers, as well as a challenging test of strength and speed for the most competitive runners. The 5K race can also be a useful part of a larger training program, building speed for runners who primarily run longer distances. No matter what your ability, a hard 5K run tests your capacity to maintain a fast pace over distance.
Training for this classic distance requires you to put in a careful balance of both mileage and speedwork. Cool Running's 5K training plans reflect that philosophy. These 5K training programs are available in four categories, from beginner to competitive, and you should have at least six months of running under your belt.
Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the 5K training schedules offered here are solid and dependable, you should feel free to tinker with them and make them your own. Adapt them to your own rhythms.
By following one of these 5K training schedules, you will develop gradually through four training phases: endurance, strength, speed and tapering (for more info on these, check out "Road Rhythms," our survey of the training cycle). Before you embark on one of the 5K training plans, be sure you're in shape to follow that particular training schedule. Each 5K program includes a schedule for a "pre-training week" to help you gauge your fitness. If you are not already able to run the mileage for that week comfortably, take a few weeks to build gradually to that level, adding one mile to your long run every week. You should be able to run the 5K pre-training schedule comfortably for four to five weeks. Then lace up, you're ready for the road.
5K Training for Beginners
Beginning runners, take note: we recommend that runners put off training for races until their bodies have adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from ground-zero to 5K-racing too quickly. Before you start training for your first race, establish a six-month foundation of running. During that base stage, slowly build through easy, consistent training runs as your body adapts to the rigors of the road. After that, come back and tackle one of our beginner 5K training programs.
5K Training Plans for Advanced & Competitive Runners
The advanced 5K training plan includes many weeks with no days off, and the competitive program has no days off at all. Instead of days of complete rest, these 5K training schedules build in easy days of relatively light mileage. There exists a philosophical difference in approach to training -- whether to take the day off entirely or simply to go light on the miles. For the advanced and competitive schedules, we've chosen the latter. For those who would prefer the former, however, those light days can be replaced by days of complete rest. Do what feels comfortable for you.
5K Training Plans
Beginner 5K Training Plan & Schedule:
For runners who run 15 to 25 miles per week and expect to run the 5K in 24:00 or up. You should have at least six months of running experience.
Intermediate 5K Training Plan & Schedule:
For runners who run 25 to 50 miles per week and expect to run the 5K between 20:00 and 24:00 for men, or 22:00 and 26:00.
Advanced 5K Training Plan & Schedule:
For runners who run 40 to 60 miles per week and expect to run the 5K between 17:00 and 20:00 for men, or 19:00 and 22:00 for women.
Competitive 5K Training Plan & Schedule:
For runners who run over 50 miles per week and expect to run the 5K under 17:00 for men, or 19:00 for women.