FREE TRAINING PLANS

5K training plans

Whether you’re training for your first 5K or chasing a new personal best, there’s a plan here for you! My training plans have helped thousands of walkers and runners reach their goals and finish lines. They’re my gift to you. Simply explore the options, click Preview to find your best fit, and Download your plan for free. Happy training!

Showing 7 of 7 plans

Zero to Running

The Zero to Running® Program is geared to those who want to learn to run the fun way. It’s a highly optimized, yet simplified program that will take you from zero (the couch) to running 30 minutes in ten weeks with a smile on your face. Along the way you will learn to enjoy running and you may even use the “L” word (love).

Best forBrand-new runners starting from the couch. Three run workouts per week use intervals of running and walking to slowly boost your running power and stamina, building from 30 seconds of running at a time to 30 minutes. This is how Jenny learned to run.

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5K Walk

The 5K Walk Training Plan is a perfect plan for those who want to train to walk a 5K event, start a regular walking exercise program with a target goal of the 5K for motivation or even weight management.

Best forA very popular program for beginning and new walkers reaching their first 5K finish line. Three walk sessions per week for 10 weeks, starting at 25-30 minutes and building to 50.

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5K Walk-Run

The 5K Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running to their walking program and walk-running a 5K event.

Best forBest suited for those currently walking regularly at least 3 times per week for 30-45 minutes.

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5K Run-Walk

The 5K Run-Walk Program is a very popular program for first-timer runners and those who want to enjoy training with minimal risk of injury. It begins with a 3/2 run to walk ratio and builds to 5/1 over 10 weeks.

Best forBest suited for those exercising regularly 3-4 times per week.

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5K Beginning Run

The 5K Beginning Run program is geared towards new runners who want to run a 5K successfully, with a blend of running easy days, long endurance runs, cross-training and rest.

Best forA perfect strategy for those who have been running 2-3 times per week for 20-30 minutes.

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5K Intermediate Run

The Intermediate 5K Run Program is a step up in mileage and intensity from the Beginner 5K Run Program, geared towards runners who have completed a 5K and want to improve their time.

Best forBest suited for those running at least 3-4 times per week for 40-45 minutes.

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5K Advanced Run

The Advanced 5K Run Program follows the same progression as the Beginner and Intermediate Programs, but includes longer endurance runs and more speed work for seasoned 5K runners.

Best forBest suited for those running at least 4 times per week for 45-50 minutes for at least one year, who have run a 5K.

5K training plans

Zero to Running

5K Walk

5K Walk-Run

5K Run-Walk

5K Beginning Run

5K Intermediate Run

5K Advanced Run

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