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5k Training Plans
There are countless endurance athletes who will tell you it all started with their first 5K. It’s the race that get you hooked on seeing what’s next and the one you come back to test yourself once you’ve moved on to the 10K or marathon. Training for a 5K is the first race for many people that teaches them how important it is to follow a plan to reach your goals.
Select one of the 5k training plans below from some of the best coaches in the world. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
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The Cutting-Edge Runner 5K Training Plan, Level 5, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 30 to 40 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 23 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 0:55 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 23 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 0:55 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
5k Advanced
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 61 hours
This program should be used for an athlete whose goal is to run a 5k in the 16:00-20:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
This six-week schedule, designed by the experts at Runner’s World, is geared for a beginner who has been running two or three times a week on a regular basis for a few months. The plan features three days of running each week to develop a solid base of aerobic strength, and four days of rest for recovery. If you’re new to running, it’s guaranteed to get you across your first finish line fit and injury-free. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!
This twelve week plan is designed for runner looking to improve on their 5k time. The plan includes 5 days of running for an average weekly total of 4 hours of running per week and two days of intensity training.
