5k Training Plans

Here are some free 5k training plans that you can use to train for your next 5k. Each training plan has been field tested and proven by hundreds of RunBuzz runners. Pick the one that is most applicable to you and your training style.  

All plans come with a strength or no strength option. Plans marked with a “S” on a particular day are paired with one of our strength training routines.

Table Of Contents
  1. 5k Training Plans

Get Fit For 5k™ Beginner 5k Training Plan (A Couch To 5k alternative)

My Get Fit For 5k™ training plans are training plans that are not time-boxed in terms of weeks. They make a great alternative to the Couch To 5k programs and take a more conservative approach allowing you to ease yourself into running.

When I used Couch to 5k to train new runners in my running club, many found it too aggressive. Each season, several would drop out or have to start over.

As a result, I created my Get Fit For 5k™ plans to use a “level-up” approach.

It is an ideal plan for beginners or those coming back from an extended layoff because you progress based on your actual progress not based on what some plan ‘thinks’ you should be able to do. With my training plan, you only move to the next level when you can easily complete the previous level. This ensures you progress safely and with minimal risk of injury.

The remaining 5k training plans are more traditional training plans based on a 9, 10 or 12 week schedule depending on the experience level you choose.

Please note that taking on a training plan that you are not ready for will put you at a much higher risk of overuse injuries.

Duration: varies: 6-20 weeks

The basic Get Fit For 5k Beginner plan is a 3 day per week plan. It is my most entry level plan and is perfect for adults over 40 and/or adults who are overweight by more than 30 pounds and who have not been active much in the last few years.

The 3 day per week plan allows you additional recovery time which is important if you are out of shape. One key thing to remember is more running is not always better. Balancing recovery with the right amount of exercise based on where you are at physically, right now, is the most important thing to remember.

The Get Fit For 5k Intermediate plan is a 4 day per week plan. It is best for adults under 40, who are not more than 30 pounds overweight and who have been fairly active, but just haven’t run much in the past several months, or are returning to running after a few months off.

Since both plans are not time-boxed based on the number of weeks before your race, if your race comes up before you complete all levels, you should focus on race completion over running the whole time.

Remember it is OK to walk if you are not 100% ready to run the whole race.  Just keep working the levels and before you know it, you will be running the whole time.

When new runners are first starting out, how long it takes to train for a race is not as predictable as someone who has been running for some time. That is why the Get Fit For 5k™ training plan is the perfect training plan for beginners. It ensures you do not proceed past your limitations until you are ready to move forward.

Due to the level -up nature of these plans, they are not available in Final Surge format.

Traditional Beginner Walk/Run 5k Plans

Duration: 12 weeks

This is a traditional 5k plan for beginners who want a walk/run plan that helps you transition to running over a 12 week period.

This plan is idea for beginners working on time on their feet rather than worrying about pace and distance.

Walk until you can run, then interval, then focus on trying to hold that run for specific interval times beginning with 3 minutes running and 1 minute walking and repeating throughout the time specified. Then build up to a 5 min run and 1 min walk. At the end of the plan, try for a whole run, and throw in walk breaks as needed.

While we include a non-strength option, we highly encourage strength training to help prevent injuries and reduce early muscle fatigue. For beginners, focus on our core strength and single leg balance/strength exercises.

Due to the time-based nature of these plans, they are not available in Final Surge format (coming soon).

Intermediate 5k Plans

Duration: 10 weeks

This intermediate 5k training plan is for you if you can already run a 5k, but want to improve your race times.

This is a 10 week, 4 day per week plan and comes with or without strength training days.  To be successful in this plan, you should be able to run 3 miles prior to starting this plan. This plan features speed workouts and peaks at 6 miles.

Since speed work is included, we highly recommend that you have been running a minimum of 6-12 months consistently (3-4 times per week) before attempting this plan.  6-12 months of consistent running will prepare you to handle the added intensity of running faster during your speed days.

While we include a non-strength option, we highly encourage strength training to help prevent injuries and reduce early muscle fatigue.

Advanced 5k Plans

Duration: 9 weeks

The Advanced 5k training plan is for you if you have completed the intermediate plan and want to further improve your 5k race times.

This plan is 9 weeks in length and includes 4 days per week running.

While we include a non-strength option, we highly encourage strength training to help prevent injuries and reduce early muscle fatigue.