3.1 miles · 8 weeks
5K training plan
The 5K is short, sharp and endlessly rewarding. A few weeks of focused training can take minutes off your time.
This sample is an 8-week plan for a runner at 15 miles a week over 4 runs. 400 m repeats build speed, 5K-pace intervals teach race pace and the long run builds to 5 miles, with weekly mileage peaking at 15 miles before a race-week taper. The 5K planner builds one around your own date.
The plan
5K training plan: week by week
Intermediate runner, 4 runs a week, starting from 15 miles a week. 8 weeks to race day.
- 8
- weeks
- 15
- mi peak week
- 5
- mi longest run
- 103
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 13 mi | 3.5 mi | Steady run 2.5 mi |
| 2 | Base | 13 mi | 3.5 mi | Steady run 2.5 mi |
| 3 | Build | 13 mi | 4 mi | 400 m repeats 2.5 mi · Tempo run 2.5 mi |
| 4 | Buildrecovery | 9.5 mi | 2.5 mi | 400 m repeats 2.5 mi |
| 5 | Build | 13 mi | 4 mi | 400 m repeats 2.5 mi · Tempo run 2.5 mi |
| 6 | Peak | 14 mi | 4.5 mi | 5K-pace repeats 2.5 mi · Tempo run 2.5 mi |
| 7 | Peak | 15 mi | 5 mi | 5K-pace repeats 2.5 mi · Tempo run 2.5 mi |
| 8 | Race week | 12 mi | 3.1 mi | Race week: easy runs, then race day |
Sample week
5K training plan: a peak week, day by day
Week 7 of 8, 15 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 7 of 8
Peak- MonRest
- Tue5K-pace repeatsGoal race effort2.5mi
- WedEasy runRPE 3 to 4 · conversational5mi
- ThuRest
- FriTempo runRPE 7 · comfortably hard, about one-hour race effort2.5mi
- SatRest
- SunLong runRPE 3 to 4 · conversational5mi
Who this plan is for
- You run a few times a week and want a faster 5K.
- You've run a parkrun or local 5K and want to improve.
- Your race is six to twelve weeks away.
How to adjust it
- New to running? The beginner 5K plan starts from zero with run/walk.
- Add a recent 5K and every pace updates.
- Have a goal time? 5K-pace repeats use it.
Why this 5K training plan works
Short and fast
400 m repeats a little faster than 5K pace improve your speed and running economy.
Practise race pace
1 km repeats at goal 5K pace make the race rhythm feel familiar.
Endurance still matters
A weekly long run means you can hold pace through the third mile.
Choose your plan
Every 5K plan
By level, length and goal. Each one opens in the builder ready to personalise.
5K training plan FAQ
How long does it take to train for a 5K?
Six to eight weeks for runners who already run regularly. From zero, allow eight to ten weeks with run/walk.
What is a 5K planner?
A tool that builds your 5K plan from your race date, current mileage, run days and level. PaceLadder's planner also sets your paces.
How many miles a week for a 5K?
This sample peaks at 15 miles a week. Many runners train well on 10 to 25.
What's a good 5K time?
Many recreational runners finish between 25 and 35 minutes. Beating your own last time is the real goal.
How should I pace a 5K?
Start controlled, find goal pace in the first kilometre and push hard over the last one.
Do I need a long run for a 5K?
Yes, a modest one. This sample builds to 5 miles, which makes the race distance feel comfortable.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).