5K Training Plans

These 5K Training Plans are designed to help runners improve speed, endurance, and race execution through structured, science-based training. With six progressive levels, each program aligns with a specific performance target and fitness profile, ranging from first-timers to competitive sub-elite athletes.

All plans are built with athletes over 40 in mind, applying principles of progressive overload, balanced intensity distribution, and recovery-focused adaptation. The structure helps you train consistently and continue improving across multiple training cycles.

Whether you’re preparing for your first 5K or aiming to set a new personal best, you’ll find a plan that fits your needs, lifestyle, and level of experience. Each plan outlines the target 5K finish time, starting and peak weekly mileage, number of training days per week, and pacing structure.