Free 5K training plans
Community-sourced 5K training plans for every level, laid out week-by-week. Free to follow — no login, no paywall. Not sure which to pick? Compare them, or get your paces from a recent time.
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/week
✓ Full schedule included
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/week
✓ Full schedule included
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/week
↗ Guide + link to official plan
5K training guides
How Long Does It Take to Train for a Race?
How many weeks you need to train for a 5K, 10K, half marathon, or marathon — based on your current fitness — plus the right plan for each.
Couch to 5K: The Complete Free Guide
What Couch to 5K is, how the 9-week walk/run plan works, tips to finish it injury-free, and what to run after your first 5K — all free, no app required.