Who This Plan Is For
So you want to run a 5k! This plan is sure to help you find success and start you off on your race journey or keep you consistent for your next race. We will outline an 8 week running program, strength work, and ideal footwear to maximize your performance on race day!
8-Week 5K Training Schedule
| Week | Mon (Easy) | Tue (Rest/Cross) | Wed (Progressive) | Thu (Rest) | Fri (Easy) | Sat (Long Run) | Sun (Rest) |
| 1 | 1.0 Mile | Rest/Walk | 1.25 Miles | Rest | 1.0 Mile | 1.5 Miles | Rest |
| 2 | 1.0 Mile | Rest/Walk | 1.25 Miles + 2 Strides* | Rest | 1.25 Miles | 1.75 Miles | Rest |
| 3 | 1.25 Miles | Rest/Walk | 1.5 Miles + 3 Strides | Rest | 1.25 Miles | 2.0 Miles | Rest |
| 4 | 1.0 Mile | Rest/Walk | 1.25 Miles (Slow) | Rest | 1.0 Mile | 1.5 Miles (Recovery) | Rest |
| 5 | 1.5 Miles | Rest/Walk | 1.75 Miles + 4 Strides | Rest | 1.5 Miles | 2.25 Miles | Rest |
| 6 | 1.75 Miles | Rest/Walk | 2.0 Miles + 4 Strides | Rest | 1.5 Miles | 2.5 Miles | Rest |
| 7 | 1.5 Miles | Rest/Walk | 2.0 Miles (Goal Pace) | Rest | 1.0 Mile (Easy) | 2.75 Miles | Rest |
| 8 | 1.0 Mile | Rest/Walk | 1.0 Mile (Easy) | Rest | Rest | 5K Race Day! | Rest |
Cross-Training & Strength Work
Below is a recommended cross training and strength regiment to work in tandem with your training schedule from before:
| Day | Activity | Focus |
| Tuesday | Lower Body & Core | Building power and knee/ankle stability. |
| Thursday | Low-Impact Cross-Training | Flushing out legs + optional light upper body. |
What Shoes to Wear for 5K Training
Here are some great options for training for your 5k!
-
Brooks Ghost 17
- A consistent and versatile daily trainer made for all types of miles
-
ASICS Gel-Nimbus 28
- Soft, structured cushion under foot allowing for smooth miles from start to finish
-
HOKA Clifton 10
- Daily trainer built for soft, consistent miles for casual or recovery runs
-
Diadora Nucleo 2
- Neutral, responsive daily trainer for an elite running experience
-
New Balance 1080 v15
- Max cushion, neutral shoe great for runs of all types providing an energetic rebound for fresher legs
Race Day Tips
Proper planning prevents poor performance! A successful race day starts with the right preparation. Stay hydrated by drinking plenty of water the day before and the day of, eat lots of carbs the day before, simple carbohydrates an hour before the race, and most importantly a great mindset!
How many weeks do you need to train for a 5K?
Typically 6–8 weeks.
Can beginners follow an intermediate plan?
Yes, if they already run consistently.
What shoes are best for 5K training?
Lightweight daily trainers with balanced cushioning.
