5K
A gentle 16-week first-5K run-walk plan
- 16 weeks
- 3 days a week
- Build towards a finish
More breathing space, smaller early running portions and no demand to abandon walking breaks.
Starting point: New to running
View programmeA plan for your next chapter
5K training plans
The sixteen- and twelve-week run-walk routes begin from purposeful walking. The eight-week first-5K route begins from comfortable running. Improver and performance options add controlled faster work to an established base. The six-week route is sharpening, not a beginner shortcut.
Browse the programmes
Plans found: 6
5K
Your first 5K: a 12-week run-walk plan
- 12 weeks
- 3 days a week
- Build towards a finish
Work towards the actual distance, rather than assuming that 30 minutes means 5K for everybody.
Starting point: New to running
View programme5K
An 8-week first-5K plan for runners who already run 30 minutes
- 8 weeks
- 3 days a week
- Build towards a finish
You already have the running habit. This is the bridge from time on your feet to a measured first 5K.
Starting point: An established running base
View programme5K
An 8-week 5K improver plan on four days a week
- 8 weeks
- 4 days a week
- Improve your running
One purposeful workout, plenty of easy running and a finish-line goal that need not be a personal best.
Starting point: Building on previous events
View programme5K
A 12-week 5K performance plan on five days a week
- 12 weeks
- 5 days a week
- Improve your running
A higher-consistency option for runners who already recover well from five running days.
Starting point: An experienced training routine
View programme5K
A 6-week 5K sharpening plan for already-trained runners
- 6 weeks
- 4 days a week
- Sharpen an existing base
A short finishing block, not a six-week transformation from an empty training diary.
Starting point: An experienced training routine
View programmeNo programmes meet those browsing choices. Try another duration, frequency or goal.
Help with your plan
Explore running sessionsHow many weeks do you need to train for a race?
Understand what shorter and longer calendars can, and cannot, change.
Read the guideShould you run three, four, five or six days a week?
Arrange training around sustainable frequency, recovery and the rest of your life.
Read the guidePace, effort and time on feet: how to read your running plan
Keep easy running easy and understand why a time-based plan still needs distance checks.
Read the guideMissed runs, illness and bad weather: how to adjust without catching up
A practical interruption guide that treats recovery as part of the plan.
Read the guideFind your pace
Plan a run. Set a goal. Make the numbers simple.