Training plans
Compare complete schedules and trusted training methods by distance and experience level.
5K plans
3 plans · Clear filters
5KComplete schedule
Beginner
Couch to 5K
The classic 9-week walk/run program that takes a non-runner from the couch to running 5K (30 minutes) continuously.
9 weeks / 3 days a week
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5KComplete schedule
Beginner
Base Building (4 Weeks)
A 4-week aerobic base block for new-ish runners: build consistent easy miles and one cross-train day before targeting a race.
4 weeks / 4 days a week
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5KMethod overview
Intermediate
Hal Higdon — 5K Intermediate
An 8-week plan for runners who can already finish a 5K and now want to race one faster, adding intervals and tempo work.
8 weeks / 5 days a week
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