Running 5K is an excellent measure of fitness for experienced runners or an ideal introduction to running for beginner runners. Our 5K running guides and training plans will get novice runners to the finish line on race day and help advanced runners shave a few minutes off their 5K PB.
Find out everything you need to know about running 5K, from tips to complete our every popular Couch To 5K Plan to improving your 5K time and preparing for a 5K race. 5K is approximately 3.1 miles.
Couch To 5K Resources
Couch To 5K Complete Training Plan And Running Guide
This Couch To 5K comprehensive guide covers everything you need to know in the run-up to your first 5K race. Our free Couch to 5K training plans – 4-week, 6-week, 8-week, 9-week, 10-week, and 12-week schedules, are extremely popular for beginner runners and will get you to the finish line of your first 5K race.
Download our free printable Couch To 5K Training Plans
5K Training Plans
12-Week 5K Training Plan
A plan for complete beginners with very little running experience. If you can walk for 20 minutes at a brisk pace, you’re fit enough to complete the first training session.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
10- Week 5K Training Plan
Progress is a little faster than the 12-week plan but there’s still plenty of time to adapt to running.
This weekly schedule for complete beginners includes 3 running workouts, 2 cross-training days, and 2 rest days.
8-Week 5K Training Plan
This is still a plan for complete beginners but it helps if you have some fitness from other sports.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
6- Week 5K Training Plan
If you’re a beginner runner, this 6-week plan will be challenging but possible. It will help to have some fitness from other sports.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
4-Week 5K Training Plan
This 4-week schedule is for occasional runners or people with some fitness from other sports. It’s also a good plan to use if you’re returning from injury.
The weekly schedule includes 4 running workouts, 1 cross-training day, and 2 rest days.
Intermediate 5K Training Plan
This 8-Week plan will help you improve your 5K PR!
The weekly schedule introduces you to speed sessions with 400m repeats and tempo runs.
5K Training Guides And Tips
- 12 Essential Tips For Running Your First 5K
Signed up for your first 5K? We suggest you follow one of our Couch to 5K training plans. Millions of new runners complete Couch to 5K every year and run their first 5K race but that doesn’t make it easy. Yet it’s doable – even if you haven’t exercised in years and even if you… - Average 5K Times By Age + Sex: How Long To Run 5K?
How long does it take to run 5K? The time of course depends on your running speed. But it’s helpful to have an idea of average 5K times to give yourself a goal to aim for. The time it takes you to run a 5K depends on many factors, from your age and sex to… - How To Train For A 5K For Beginners + 5K Training Plan
This guide will show you how to train for a 5K when you’re a complete beginner and make the training as easy as possible. It’s a guide for new runners with no experience who want to start running but are worried about being out of breath and struggling after the first few yards. Training for… - How Long Does It Take To Walk A 5K? + Tips To Walk Faster
Entering a 5K is an excellent way to challenge yourself. Take part in a 5K charity walk, enter a 5K fun race, or complete a local Parkrun as a walker. But how long does it take to walk a 5K? Most people take about an hour to walk 5K at a brisk walking pace. This… - 5K Walking Plan For Beginners: Train To Walk Your First 5K
If you want to get fit, a 5K walk is the perfect goal for beginners. Walking is one of the best forms of exercise for your overall health and it’s accessible to almost everyone. This 5K walking plan will guide you to the finish line of your chosen 5K event. If you’ve entered a 5K… - How Many Miles Is 5K? Training Plan & Race Tips
This is it – the year you’re going to improve your fitness level. But how are you going to do it? Do you jump straight in and sign up for a half marathon? That’s a huge first step for a new runner! But what about a local 5k fun run? 5k races are a popular…
Running 101 Training Guides & Walking Schedules
5K Training Plans
- Couch To 5K Beginner Training Plan
- 12 Week 5K Training Plan
- 10 Week 5K Training Plan
- 8 Week 5K Training Plan
- 6 Week 5K Training Plan
- 4 Week 5K Training Plan
- 5K Training Plan Intermediate