5K Training Plans

• 3 runs per week
• 12-16 week plan

Prerequisite: No previous running necessary. In this 1st 5K Race (C25k) training plan, our goal is to slowly and steadily build your fitness to a level where you can complete a 5K.

• 3 runs per week
• 1 specialty workout per week
• 10-20 total miles (15-35 km) per week
• 8-12 week plan

Prerequisite: You can run 15 minutes for regular runs and 30 minutes for a long run

• 3-4 runs per week
• 1-2 specialty workouts per week
• 20-35 total miles (35-55 km) per week
• 8-12 week plan

Prerequisite: You can run 30 minutes for regular runs and 45 minutes for a long run

• 4-6 runs per week
• 1-2 specialty workouts per week
• 30-45 total miles (45-65 km) per week
• 8-12-week plan

Prerequisite: You can run 30-45 minutes for regular runs and 60-75 minutes for a long run

• 4-7 runs per week
• 1-2 specialty workouts per week
• 40-55 total miles (60-85 km) per week
• 8-12 week plan

Prerequisite: You can run 50-60 minutes for regular runs and 90 minutes for a long run

• 4-7 runs per week
• 2 specialty workouts per week
• 50-70 total miles (80-110 km) per week
• 8-12 week plan

Prerequisite: You can run 60-80 minutes for regular runs and 120 minutes for a long run