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5 K Training Plans

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5 Kilometer (3.1 Mile) Training Schedule – Level I Run/Walk

This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage during the last 6 months has not been greater than 5 miles per week, or your long run has been less than 2 miles.

 

5 Kilometer (3.1 Mile) Training Schedule – Level II Run/Walk

This training schedule is designed for those athletes who are new to running and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage during the last 6 months has averaged between 5 and 10 miles per week, and you are comfortably able to run continuously for 1 mile at a time.

 

5 Kilometer (3.1 Mile) Training Schedule – Level III Continuous Run

This training schedule is designed for those athletes who are new to running and have been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have run regularly 2 – 3 times per week during that time, this program is for you.

You should follow this training program if your average weekly mileage is less than 15 miles per week or if you are unable to run at least 3 miles continuously and consistently.

 

5 Kilometer Training Schedule – Level IV Continuous Run

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 12 months. It is also intended for use by those experienced in racing at the 5K distance.

You should follow this training program if your average weekly mileage is more than 15 miles per week and if you have not previously run speedwork as part of your training.

 

5 Kilometer Training Schedule – Level V Continuous Run

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 12 months. It is also intended for use by those experienced in racing at the 5K and 10K distances.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

You should follow this training program if your average weekly mileage is more than 25 miles per week and if you have previously run speedwork as part of your training.

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