5K training plan: 6 weeks to your first race
The 5K is the best first race: it takes just a few weeks to prepare and you can enjoy it even if you have never raced before. This 6-week plan takes you from running 20 minutes non-stop to crossing the finish line of your first 5K, with three sessions a week and no watch required.
Key takeaways
- Prerequisite: running about 20 minutes non-stop.
- Three sessions a week, measured in minutes.
- Week 4 eases off so you can absorb the work.
- On race day, start a little slower and push at the end.
Article contents
Who is this plan for?
People who can already run for about 20 minutes non-stop at a comfortable pace, two or three times a week. If you are not there yet, start with our guide on how to start running: its first five weeks bring you right here.
If you can already run a 5K, this plan also helps you get faster: the pace work in weeks 3 and 5 is what moves your time the most.
How to read the plan
- Easy: conversational pace. You should be able to talk in full sentences.
- Brisk: faster than easy, but not a sprint. Jog gently for the same time between efforts.
- 5K pace: the speed you think you can hold on race day. Jog for 1 or 2 minutes between efforts.
- Strides: 15 to 20 second accelerations up to a fast but relaxed pace, with a full walking recovery.
We use minutes instead of kilometres on purpose: the plan works the same whether you run at 6 or 8 minutes per kilometre.
6-week 5K training plan
Three sessions a week, on non-consecutive days. Walk briskly for 5 minutes before each one, and walk another 5 minutes afterwards.
| Week | Day 1 | Day 2 (quality) | Day 3 (long) |
|---|---|---|---|
| 1 | 20 min easy | 20 min with 6 × 30 s brisk | 25 min easy |
| 2 | 22 min easy | 22 min with 6 × 45 s brisk | 28 min easy |
| 3 | 25 min easy | 25 min with 5 × 1 min at 5K pace | 30 min easy |
| 4 (recovery) | 20 min easy | 20 min with 4 strides | 25 min easy |
| 5 | 25 min easy | 28 min with 4 × 2 min at 5K pace | 35 min easy |
| 6 (race) | 20 min with 4 strides | 15 min very easy | 5K race |
What pace should you aim for?
For your first 5K, the goal is to finish feeling good. If you want a number, try this in week 3: after warming up, run 1 kilometre at a hard but steady effort. Your 5K pace is usually 10 to 20 seconds per kilometre slower than that kilometre.
Our running pace calculator turns that pace into a finish time. For reference, at 6:00 min/km you finish a 5K in 30 minutes.
Race day
- Eat 2 or 3 hours before: something light you already know, like toast or a banana.
- Warm up for 10 minutes with an easy jog and 2 or 3 short strides.
- Start a little slower than you feel like. The first kilometre always feels easy with race-day excitement.
- Push in the last kilometre if you have anything left.
Looking for a race in Mexico? Check our race calendar.
After your first 5K
Rest for two or three days with easy walks. Then you have two options: keep working on the 5K to get faster, or step up with our 8-week 10K plan.
Frequently asked questions
How long does it take to train for a 5K?
If you can already run 20 minutes non-stop, about 6 weeks. Starting from zero, add about 6 weeks of run-walk training first.
What is a good 5K time for a beginner?
Many people finish their first 5K in 30 to 40 minutes. There is no right time: what matters is finishing well and wanting to do it again.
Can I walk during a 5K?
Yes. Walking for a few seconds on a hill or at an aid station is normal and does not disqualify you.
How many days a week should I train for a 5K?
Three days a week is enough. If you feel good, you can add a walk or a very easy run.
We write practical training guides with the same logic the app uses: measure first, assume nothing.
This content is for information only and does not replace advice from a doctor or coach. If you have an injury or a heart condition, or have not exercised in a while, check with a professional before starting a plan.
