Free 5K training plans
Compare 5K plans by your starting point, the number of weeks and the days you can train. Complete schedules are free to follow here. Method overviews explain a plan and link to its official source.
Which 5K plan fits your starting point?
Couch to 5K has a complete nine-week run/walk schedule with three sessions a week. It starts with short running intervals and builds toward 30 minutes of continuous running; the distance you cover depends on your pace.
Base Building is a four-week block for runners who can already jog for 20–30 minutes. It focuses on a regular easy-running routine before a race-specific plan.
Hal Higdon’s 5K Intermediate overview describes an eight-week, five-day-a-week option for runners who can already finish a 5K. Read the method here, then use the linked official source for the full schedule.
Before choosing a free 5K training plan
Which plan can I follow without an account?
The complete Couch to 5K and Base Building schedules are free to read here. Choose a plan card marked “Complete schedule” to see its sessions. Method overviews link to the original provider for the full schedule.
Does Couch to 5K guarantee a 5K in 30 minutes?
No. The nine-week schedule builds toward 30 minutes of continuous running. The distance covered in that time depends on your pace.
Beginner
Couch to 5K
A nine-week run/walk program that builds from short jogging intervals to 30 minutes of continuous running. Your distance in 30 minutes will depend on your pace.
9 weeks / 3 days a week
Start, save and follow it here
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
Start, save and follow it here
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
Read the method and find its official source
5K training guides
Couch to 5K: The Complete Free Guide
How the free nine-week Couch to 5K run/walk plan works, what to do if the first intervals feel too hard, and how to build toward your first 5K.
The Run/Walk Method: How to Use Planned Walk Breaks
How to choose and practice run/walk intervals, use them in races and understand the limits of claims about speed and injury prevention.
How Long Does It Take to Train for a Race?
Example preparation schedules for a 5K, 10K, half marathon or marathon, with starting requirements and links to the original plans.
Base Building for Runners: How to Build Your Aerobic Foundation
Build a repeatable running routine before a race plan, compare starting workloads and understand why the 10% rule is not an injury-prevention guarantee.
Rest Days for Runners: How to Space Your Runs
A practical way to space running days, decide when to add recovery, and adjust a week when a run leaves you unusually tired or sore.
Strength Training for Runners: What to Do and When
How to add strength training to your running plan — which exercises matter most, how often to lift, and when to schedule it so it helps rather than hurts.