5K Training Plan for Beginners

12 weeks·3 days / wk·5k·beginner

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Weeks: 12
Sessions: 36
Peak week: 10 mi; week 10
Long run: 3.5 mi; week 7
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Paces assume a beginner runner (VDOT 31). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: run/walk to continuous runningLong run 2 mi	3 · 1 key	6.5 mi	Long run 2 mi
Tue Oct 6 Run/walk 9 × (2 min + 1 min) 2 mi 5 min brisk walk 9 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 8 Run/walk 10 × (2 min + 1 min) 2.5 mi 5 min brisk walk 10 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 11 Long run/walk 9 × (2 min + 1 min) 2 mi 5 min brisk walk 9 × 2 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
02	Base: run/walk to continuous runningLong run 2.5 mi	3 · 1 key	7 mi	Long run 2.5 mi
3 sessions Tue Oct 13 Run/walk 7 × (3 min + 1 min) 2 mi 5 min brisk walk 7 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 15 Run/walk 8 × (3 min + 1 min) 2.5 mi 5 min brisk walk 8 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 18 Long run/walk 8 × (3 min + 1 min) 2.5 mi 5 min brisk walk 8 × 3 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
03	Base: run/walk to continuous runningLong run 2.5 mi	3 · 1 key	7.5 mi	Long run 2.5 mi
3 sessions Tue Oct 20 Run/walk 5 × (4 min + 1 min) 2 mi 5 min brisk walk 5 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 4 × 15 s strides · relaxed and quick, walk back 5 min walk Thu Oct 22 Run/walk 7 × (4 min + 1 min) 3 mi 5 min brisk walk 7 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk Sun Oct 25 Long run/walk 7 × (4 min + 1 min) 2.5 mi 5 min brisk walk 7 × 4 min run / 1 min walk · run at 12:00–13:10/mi or slower 5 min walk
04	Cutback: absorb the trainingLong run 2 mi	3 · 1 key	6 mi	Long run 2 mi
3 sessions Tue Oct 27 Easy + 6 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 29 Easy run 2 mi 2 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 1 Long run 2 mi 2 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05	Build: VO2max intervals + thresholdLong run 2.5 mi	3 · 2 key	8 mi	Long run 2.5 mi
3 sessions Tue Nov 3 Intervals 3 × 800 m 4.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 800 m · @ I pace 9:15/mi, 400 m jog recovery Cool-down · 1 mi easy Thu Nov 5 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 8 Long run 2.5 mi 2.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06	Build: VO2max intervals + thresholdLong run 3 mi	3 · 2 key	8.5 mi	Long run 3 mi
3 sessions Tue Nov 10 Intervals 3 × 800 m 4.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 800 m · @ I pace 9:15/mi, 400 m jog recovery Cool-down · 1 mi easy Thu Nov 12 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 15 Long run 3 mi 3 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07	Build: VO2max intervals + thresholdLong run 3.5 mi	3 · 2 key	9 mi	Long run 3.5 mi
3 sessions Tue Nov 17 Intervals 3 × 800 m 4.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 800 m · @ I pace 9:15/mi, 400 m jog recovery Cool-down · 1 mi easy Thu Nov 19 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 22 Long run 3.5 mi 3.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 2.5 mi	3 · 1 key	7.5 mi	Long run 2.5 mi
3 sessions Tue Nov 24 Easy + 6 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Nov 26 Easy run 3 mi 3 mi easy · @ 12:00–13:10/mi, conversational Sun Nov 29 Long run 2.5 mi 2.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
09	Peak: 5K-specific paceLong run 3 mi	3 · 2 key	9.5 mi	Long run 3 mi
3 sessions Tue Dec 1 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ race pace 9:37/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Dec 3 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 6 Long run 3 mi 3 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
10	Peak: 5K-specific paceLong run 3.5 mi	3 · 2 key	10 mi	Long run 3.5 mi
3 sessions Tue Dec 8 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ race pace 9:37/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Dec 10 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 13 Long run 3.5 mi 3.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
11	Taper: volume down, race pace sharpLong run 2.5 mi	3 · 2 key	9 mi	Long run 2.5 mi
3 sessions Tue Dec 15 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ race pace 9:37/mi, 500 m jog recovery Cool-down · 1 mi easy Thu Dec 17 Easy run 1 mi 1 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 20 Long run 2.5 mi 2.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
12	Race week — 5KRace 3 mi	3 · 1 key	3.5 mi	Race 3 mi
3 sessions Tue Dec 22 Easy + 4 strides 2 mi 2 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Dec 24 Easy run 1.5 mi 1.5 mi easy · @ 12:00–13:10/mi, conversational Sun Dec 27 Race day: 5K 3 mi 5K — target 29:51 · even pace 9:37/mi; first mile no faster than goal pace

Your paces

Easy / long: 12:00–13:10/mi62–70% VO2max, conversational
Marathon (M): 10:46/mi
Threshold (T): 10:03/micomfortably hard, ~60 min race effort
Interval (I): 9:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 8:55/mishort fast reps, mile race pace
5K race pace: 9:37/mifinish 29:51

The numbers

About this plan

This 5k training plan for beginners opens with 6.5 mi in week 1 and peaks at 10 mi in week 10. Halfway, week 6 carries 8.5 mi with a 3 mi long run. That is 92 mi over 36 runs for a beginner 5K runner. Cutbacks: week 4 (6 mi) and week 8 (7.5 mi).

The long run tops out at 3.5 mi in week 7; 6 key sessions include 6 interval workouts. At VDOT 31, 67% of the 92 mi run at 12:00–13:10/mi; 6 interval days use 9:15/mi. Run/walk intervals fill weeks 1–3, growing the running segments until the 2-mi opener becomes continuous running.

The 2-week taper takes race week to 3.5 mi, 65% under week 10's 10 mi, after 92 mi. On these numbers the 5K projects to 29:51, 9:37/mi from start to finish, off a 10-mi peak.

Week 1, shown in full above, is 6.5 mi: Tuesday — run/walk 9 × (2 min + 1 min); Thursday — run/walk 10 × (2 min + 1 min), 2.5 mi; Sunday — long run/walk 9 × (2 min + 1 min).

The phases run base weeks 1–3 (6.5–7.5 mi), build weeks 5–7 (8–9 mi), peak weeks 9–10 (9.5–10 mi), taper week 11 (9 mi) and race week 12 (3.5 mi).

Questions

FAQ

How many miles a week is the 5k training plan for beginners?

6.5 mi in week 1, 8.5 mi by week 6 and 10 mi at the peak, week 10: 92 mi total.

What pace are the easy runs on this 12-week 5K plan?

12:00–13:10/mi at VDOT 31, for 67% of 92 mi.

What is the longest run in the 5k training plan for beginners?

3.5 mi in week 7, up from 2 mi in week 1.

Can I run the 5k training plan for beginners on 4 days a week instead of 3?

48 runs instead of 36: switch to 4 days and the 3.5-mi long run stays.

Keep exploring

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