Complete 5K Training Guide
8-week progressive training plan to achieve your 5K goals. Perfect for beginners, parkrun enthusiasts, and anyone looking to improve their 5K performance.
Training Duration
8 Weeks
Progressive plan building from base fitness to race readiness
Training Days
3-4 per week
Balanced approach with adequate recovery time
Target Level
Beginner to Intermediate
Suitable for first-time 5K runners to sub-25 minute goals
Weekly Mileage
8-15 miles
Gradually increasing volume with quality workouts
Training Plan Structure
Weeks 1-2: Base Building
Establish aerobic fitness and running consistency with easy-paced runs and basic speed work.
- Focus on easy running
- Build weekly mileage gradually
- Introduce basic intervals
- Establish running routine
Weeks 3-5: Speed Development
Introduce more structured speed work and tempo runs to improve lactate threshold and VO2 max.
- Add tempo runs
- Increase interval intensity
- Practice race pace
- Maintain easy run base
Weeks 6-7: Race Preparation
Fine-tune race pace and practice race tactics while maintaining fitness with reduced volume.
- Race pace practice
- Tactical preparation
- Slight volume reduction
- Mental preparation
Week 8: Taper & Race
Reduce training volume while maintaining intensity to arrive fresh and ready for race day.
- Reduced training volume
- Maintain intensity
- Race week preparation
- 5K race day!
5K Training Pace Zones
Understanding and using the correct training paces is crucial for 5K success. Use our 5K pace calculator to determine your specific zones.
Easy Pace (Zone 1)
Target: 60-90 seconds slower than 5K pace
This should feel comfortable and conversational. You should be able to speak in full sentences while running. This pace builds your aerobic base and aids recovery.
Usage: 70-80% of your training should be at this pace
Tempo Pace (Zone 2)
Target: 15-20 seconds slower than 5K pace
Comfortably hard effort that you could sustain for 20-30 minutes. This improves your lactate threshold and teaches your body to clear lactate efficiently.
Usage: 1-2 tempo runs per week during speed development phase
5K Race Pace (Zone 3)
Target: Your goal 5K pace
The pace you plan to run on race day. Practice this pace regularly to develop neuromuscular efficiency and race-specific fitness.
Usage: Race pace intervals and time trials
Interval Pace (Zone 4)
Target: 5-15 seconds faster than 5K pace
Hard effort that improves VO2 max and running economy. These should feel challenging but controlled, typically done in shorter intervals with recovery.
Usage: Short intervals (200m-800m) with equal recovery
8-Week Training Schedule
Week 1: Base Building Foundation
Monday
Rest or Cross-Training
Complete rest or 20-30 minutes of low-impact activity (cycling, swimming, walking)
Tuesday
Easy Run
20-25 minutes easy pace + 4 x 30-second strides
Wednesday
Rest
Complete rest day for recovery
Thursday
Interval Training
10 min easy warm-up + 4 x 1 min at interval pace (1 min recovery) + 10 min cool-down
Friday
Rest
Complete rest day
Saturday
Easy Run
25-30 minutes easy pace
Sunday
Rest or Easy Walk
Rest or 20-30 minute easy walk
Week 4: Speed Development Peak
Monday
Rest or Cross-Training
Rest or 30 minutes cross-training
Tuesday
Tempo Run
10 min warm-up + 15 min tempo pace + 10 min cool-down
Wednesday
Easy Run
25-30 minutes easy pace
Thursday
Interval Training
15 min warm-up + 5 x 3 min at race pace (90 sec recovery) + 10 min cool-down
Friday
Rest
Complete rest day
Saturday
Easy Run
35-40 minutes easy pace + 6 x 20-second strides
Sunday
Rest or Easy Activity
Rest or easy walk/bike ride
Week 8: Race Week Taper
Monday
Rest
Complete rest day
Tuesday
Easy Run + Strides
20 minutes easy + 4 x 20-second strides
Wednesday
Rest
Complete rest day
Thursday
Race Pace Practice
10 min warm-up + 3 x 1 min at race pace (1 min recovery) + 10 min cool-down
Friday
Rest
Complete rest day
Saturday
Easy Shakeout
15-20 minutes very easy + 3 x 15-second strides
Sunday
RACE DAY! 🏃♂️
5K Race - execute your race plan!
5K Race Day Strategy
Pre-Race Preparation
- Night Before: Get 7-9 hours of sleep, eat familiar foods, lay out race gear
- Race Morning: Eat 2-3 hours before, arrive 45-60 minutes early
- Warm-up: 10-15 minutes easy jogging + 4-6 strides at race pace
- Mental Preparation: Visualize your race plan and positive outcomes
Pacing Strategy
First Kilometre (0-1K)
Start conservatively, 5-10 seconds slower than goal pace. Let the field settle and find your rhythm.
Middle Section (1-4K)
Gradually build to goal pace by 2K. Maintain steady effort through 4K, staying relaxed and controlled.
Final Kilometre (4-5K)
Push hard from 4K mark. Give everything in the final 400m - this is where races are won!
Race Tactics
- Positioning: Start in the appropriate section based on your goal time
- Drafting: Run behind others when possible to save energy
- Surging: Be ready to respond to moves, but don't get drawn into early battles
- Finishing: Start your kick with 600-800m to go, final sprint at 200m
Nutrition and Recovery
Training Nutrition
- Eat balanced meals with carbs, protein, and healthy fats
- Stay hydrated throughout the day
- Fuel longer runs (45+ minutes) with carbohydrates
- Eat within 30 minutes post-workout for recovery
Race Day Fueling
- No fueling needed during a 5K race
- Focus on pre-race hydration and carb loading
- Eat familiar breakfast 2-3 hours before
- Small sip of water if very hot conditions
Recovery Strategies
- Get 7-9 hours of quality sleep each night
- Take rest days seriously - no running
- Do light stretching or yoga on easy days
- Listen to your body and adjust training if needed
Get Your Personalized 5K Training Plan
This guide provides a solid foundation, but a personalized plan tailored to your specific fitness level, schedule, and goals will give you the best chance of 5K success.
- ✓ Customized to your current fitness level
- ✓ Adjusted for your specific goal time
- ✓ Flexible scheduling options
- ✓ Progressive difficulty adjustments
- ✓ Injury prevention protocols
- ✓ Race-specific strategy guide
For the price of a coffee - £2.99