Your 8-week 5k training plan
Who is this 5k plan for?
With so many running plans available, it can be difficult to find one that suits you. Take a look at the information below to make sure our plan suits you:
- Level: Beginner
- Duration: 8 weeks
- Goal distance: 5km
Why use a training plan?
The best thing about a training plan is that you’ll achieve your goals if you stick to it. Following a plan gives you accountability and is a great way to know exactly what sessions lay between you and your goal.
Tailored to include adequate rest and recovery days, you’ll improve your cardiovascular health, build muscle, and have fun along the way.
So what does our plan involve? Blending running, strength training and recovery days, our eight-week 5km plan is designed to take you from complete novice to 5km finisher in just two months.
Before you start
Before you start, it’s important to access your fitness. This includes:
- Make sure you are fit enough to run. You can do this by visiting a GP for a check-up
- Know your limits. You may need to consider any underlying conditions that might limit your cardiovascular health.
Our beginner 5k training plan
A gradual increase in distance and intensity and adequate rest and recovery days are designed to get you across the finish line in an injury and pain-free manner.
This plan is designed to build up your strength, speed, and stamina over the course of eight weeks. It includes intervals, long runs and strength workouts to get you in the best possible shape to complete a 5k at the end of your training.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Baseline fitness testing protocol | Strength training | Rest | Long run 10/12 minutes | Strength training | Rest | Rest |
| Week 2 | 5 x 1 minute intervals / 60 seconds of recovery | Strength training | Rest | Long run 12/14 minutes | Strength training | Rest | Rest |
| Week 3 | 5 x 2 minute intervals / 60 seconds of recovery | Strength training | Rest | Long run 14/16 minutes | Strength training | Rest | Rest |
| Week 4 | 5 x 3 minute intervals / 60 seconds of recovery | Strength training | Rest | Long run 16/18 minutes | Strength training | Rest | Rest |
| Week 5 | 5 x 4 minute intervals / 60 seconds of recovery | Strength training | Rest | Long run 18/20 minutes | Strength training | Rest | Rest |
| Week 6 | Fitness test repeat | Strength training | Rest | Long run 20/22 minutes | Strength training | Rest | Rest |
| Week 7 | 5 x 5 minute intervals / 60 seconds of recovery | Strength training | Rest | Long run 22/24 minutes | Strength training | Rest | Rest |
| Week 8 | Interval training | Strength training | Rest | Strength training | Rest | Rest | 5KM run |
Types of run in the 5k plan
Intervals
Interval training is an essential part of any running plan. Great for beginners, interval training involves alternating short periods of high intensity running with jogging, walking or stationary rest.
Intervals are all about building a strong cardiovascular base. While your Thursday session is run at a low tempo over a long distance, your interval sessions require a high level of intensity for a short period of time.
The interval session in our plan is nicely positioned after a double rest block, allowing you to give your all without worrying about tired legs holding you back.
The long run
The long run is arguably the most important run in your training programme. Designed to condition your muscles to withstand longer distances, this is where you’ll build the stamina and endurance to get you across the finish line come race day.
Conveniently positioned after your midweek rest, the long run is all about length and longevity. It’s the closest you’ll get to running a 5k before race day and is designed to be ran at a slower pace than your speedier interval sessions.
Strength training
Strength training helps improve muscle growth and reduce the risk of injury when you’re running. By combining strength training with running, you’re helping take the load off your joints by building up the muscles that surround them.
As the only repeat session in our plan, you’ll be taking on two strength sessions per week. These sessions help replicate the movements you make when running and improve your core fitness and flexibility to get your race day ready.
If you find strength training difficult, you can take a few exercises that work best for you and replicate them either at home or in the gym.
| Warm up | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Cardio pulse raiser | 1 | 120 seconds | - | - |
| Bodyweight squat | 1 | 15-20 | - | - |
| Bodyweight reverse lunge | 1 | 15-20 | - | - |
| Glute bridge | 1 | 15-20 | - | - |
| Inchworm with press up | 1 | 15-20 | - | - |
| Exercises | Sets | Reps | Rest | Load |
| Goblet squat | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| Deadlift / Hamstring curl | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| TRX reverse lunge | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| Leg press | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| Calf raise | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| Assisted pull up | 3-4 | 8-12 | 60 seconds | BW + assistance |
| Machine chest press | 3-4 | 8-12 | 60 seconds | 60-80% 1RM |
| Plank | 3-4 | Hold for 30 seconds | 60 seconds | Bodyweight |
| Cool down | Sets | Reps | Rest | Load |
| Hip flexor stretch | 1 | Hold for 30 seconds | - | Bodyweight |
| Pidgeon / figure of 4 stretch | 1 | Hold for 30 seconds | - | Bodyweight |
| Hamstring stretch | 1 | Hold for 30 seconds | - | Bodyweight |
| Cobra spinal flexion > extension | 1 | Hold for 30 seconds | - | Bodyweight |
| Calf stretch | 1 | Hold for 30 seconds | - | Bodyweight |
Managing pace and effort
The best way to run any race is to find a speed you can maintain for the entire distance and stick to it.
With your long run, prioritise completion and distance over intensity. It’s natural that as the length of your runs increases, the pace you run at drops.
Don’t start too fast and make sure you’re focused on keeping an even tempo.
How much effort should I put in on race day?
We've broken down the perceived effort for a range of races below to help you figure out what your relative pace should look and feel like.
5km
Aim for 90 - 100% of your maximum effort.
This is a fast-paced, all-out run where conversation shouldn't be possible. Your breathing will be heavy, and your heart rate should be close to its maximum.
This distance is short, so you’ll need to give it your full effort from the start, pushing hard all the way through. Focus on maintaining speed because you shouldn't feel able to conserve any after a strong finish.
10km
Aim for a more sustainable pace that feels around 70 - 80% of your maximum effort.
You’ll want to find a rhythm where your breathing is steady enough to allow for light conversation, while your heart rate is raised but manageable.
It’s important to pace yourself so you don’t burn out early. You should feel like you’re working, but able to maintain this consistent pace from start to finish. If necessary, give yourself a km or two to 'settle in' to your
Plan to reserve some energy for a faster finish if you feel strong in the last few kilometers.
Half-marathon
Aim for a steady and sustainable effort level of around 70 - 80%.
You’ll want to find a rhythm where your breathing is steady enough to allow for light conversation, where your heart rate is raised but sustainable over a much longer distance.
It’s important to pace yourself so you don’t burn out early. You should feel like you’re working, but able to maintain your pace for the full distance. Don't get complacent - the half-marathon feels a lot longer (mentally and physically) than the shorter distances.
Plan to reserve some energy for a faster finish if you feel strong in the last few kilometers.
Marathon
Aim for an effort level of around 60 - 70%.
This is a conversational pace, where you can comfortably talk without gasping for breath. Your heart rate should be in a moderate range, and the goal is to keep your body feeling fresh for as long as possible.
You’ll be running for a much longer period, so pacing is crucial to avoid fatigue or injury. Try to keep a consistent, steady rhythm, and aim to finish with energy left in the tank to avoid hitting the wall or injuring yourself across the lengthy 26.2 mile course.
The value of rest and recovery
Rest and recovery are as important as clocking miles out on the road. Remembering to cool down after every session and stretch helps keep muscles loose and limber ahead of your next session.
Some other great ways to keep your muscles feeling fresh include:
- Using a foam roller on your IT band/quad/hips/calves
- Completing band-assisted hamstring stretch/couch stretch
- Using a massage gun to relieve tension in your muscles.
Learn more about rest and recovery
Raceday checklist
For even veteran runners, feeling a bit nervy on race day is completely normal. It’s important to remember that all the hard work you’ve put in will carry you the distance on the big day.
Our checklist below helps make sure you don’t forget anything on the day:
- Stretch before and after the race. Stretching will ensure you’re limber and loose at the start line and help to repair any damage done during the race.
- Rest, relax and put your feet up. Running or training the day before will only hamper your performance during the race.
- Keep it simple. Eat something light and familiar in the morning whilst sipping some water or energy drink to stay hydrated.
New to running? Find all your beginner essentials in one place
Top tips
- If you’re finding the pace of your long run too fast, slow down. Maintaining a consistent pace throughout your run is the best way to avoid burnout.
- Remember to stretch before and after every session run to prevent injury.
- Sleep, rest and recovery are just as important as mileage. This is the time when your body builds and repairs the muscles that make you stronger.
- Stick to your plan as it is designed to get you across that finish line come race day.
I’m injured. Now what?
Unfortunately, no matter how well we prepare, injuries can happen. They can be frustrating and feel like a step backwards; however prioritising your end goal and taking a few days to rest and recover can help you come back stronger.
If you’re concerned about injury, the page below features a range of different treatment and prevention plans for common sporting injuries:
Couch to 5k
If you've never run before, the Couch to 5k programme can be a great place to start. It's helped millions of people get into running and is recommended by the NHS for new runners.
Couch to 5k blends running and walking to start with. You'll build up the amount of jogging and running over time until you are ultimately able to run a 5k without stopping or slowing down.
If you're apprehensive about taking up running or are afraid you're not fit enough currently for a training plan, getting started with Couch to 5k willhelp build your fitness and confidence over time.
What’s next?
A great way to keep motivated after completing your first 5k is to set a new running goal. This gives you something to work towards and helps keep you motivated.
If you’re looking for a new challenge, click one of the links below to start on one of our new training plans.
Parkrun
Parkrun is a great way to maintain your 5k fitness.
Taking place in parks up and down the country, parkrun is a completely free volunteer led event that allows you to complete a 5km distance in an inclusive and safe environment every Saturday morning. Click the link below to find out more about what parkrun can do for you:
Last updated Thursday 24 October 2024
First published on Friday 28 July 2023