- Length
- 8 weeks
- Runs a week
- 4
- Level
- Beginner to intermediate
- Longest run
- 5 mi (8 km)
- Biggest week
- 14.5 mi (23 km)
Before you start
You can run 20 to 30 minutes without stopping. If not, start with couch to 5K. If you have a heart condition, a recent injury, are pregnant or haven't exercised in a long time, check with a doctor first.
The 8-week schedule
Every day of the plan. Distances are for the whole run.
Week 1
9 mi
- TueEasy 2 mi
- ThuEasy 2 mi
- SatLong 3 mi
- SunEasy 2 mi
Week 2
10 mi
- TueEasy 2.5 mi
- ThuEasy 2 mi
- SatLong 3.5 mi
- SunEasy 2 mi
Week 3
12 mi
- TueEasy 3 mi
- ThuTempo 3 mi
- SatLong 4 mi
- SunEasy 2 mi
Your first tempo run.
Week 4
12.5 mi
- TueEasy 3 mi
- ThuIntervals 3 mi
- SatLong 4 mi
- SunEasy 2.5 mi
Your first intervals.
Week 5
14 mi
- TueEasy 3 mi
- ThuTempo 3.5 mi
- SatLong 5 mi
- SunEasy 2.5 mi
Week 6
14.5 mi
- TueEasy 3 mi
- ThuIntervals 3.5 mi
- SatLong 5 mi
- SunEasy 3 mi
Your biggest week.
Week 7
12 mi
- TueEasy 3 mi
- ThuTempo 3 mi
- SatLong 4 mi
- SunEasy 2 mi
Week 8
7.6 mi
- TueEasy 2.5 mi
- ThuEasy 2 mi
- SunRace 3.1 mi
Race week. Keep it light.
How the plan works
The week has a simple shape: an easy run on Tuesday, a second run on Thursday, a longer run on Saturday and a short easy run on Sunday. Monday, Wednesday and Friday are rest days.
The first two weeks are all easy running. From week 3, Thursday becomes a faster session, alternating tempo runs and intervals. One faster day a week is enough to get quicker over 5K.
The long run grows from 3 to 5 miles (5 to 8 km). Running further than race distance at an easy pace makes 5K feel shorter on the day.
How to run each workout
- Easy run
- A comfortable, conversational effort: you can speak in full sentences. Most of your running should feel like this.
- Long run
- Your longest run of the week, at the same easy effort. It builds the endurance to go the distance. Walk breaks are fine.
- Tempo run
- Warm up with a mile of easy running, run the middle at a steady, comfortably hard effort (you can say a few words, not sentences), then cool down with an easy mile.
- Intervals
- Warm up with a mile of easy running, then repeat 2 to 3 minutes fast with 2 minutes of easy jogging between, and cool down with an easy mile. The distance shown is the whole session.
Not sure what those efforts mean in minutes per mile? The training pace calculator works them out from a recent race.
Pacing a 5K
Start a touch slower than goal pace for the first kilometer, settle in through the middle, and push in the last kilometer. Work out your splits with the pace calculator.
New to faster running?
Swap any tempo or interval day for an easy run of the same distance. You'll still improve from the easy running alone.
Know your paces
Enter a recent run in the training pace calculator to get easy, tempo and interval paces.
Common questions
- How long does it take to train for a 5K?
- About 8 weeks if you can already run 20 to 30 minutes. Complete beginners should allow 8 to 10 weeks with a couch to 5K plan first.
- How many days a week should I run for a 5K?
- Three or four. This plan uses four, with only one faster session a week.
- What is a good 5K time?
- It depends on your age and experience. Many new runners finish in 30 to 40 minutes. A good time is one that's faster than your last.
This is general information, not medical advice. If you have pain, an injury or a health condition, talk to a qualified professional before training.