How to train for
5K
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5K plans for all levels.
From beginner to advanced, find the perfect plan for your goal
Why start with the 5K?
Achievable goal
Perfect distance for a first goal — challenging but not intimidating
Efficient training
30-45 minute workouts are enough for excellent preparation
Quick preparation
From 4 to 12 weeks you'll be ready for your race
Foundation for everything
The 5K is the foundation to progress to 10K, half marathon and marathon
Training types for 5K.
Easy run
Training base, conversational pace
Intervals
Short repetitions at high intensity
Tempo run
Sustained pace at threshold
Progressive
Starts easy and gradually accelerates
Time goals for 5K.
Beginner
Sub 30 — 6:00/km
First goal for those just starting
Intermediate
Sub 25 — 5:00/km
Achievable goal with consistent training
Advanced
Sub 22 — 4:24/km
Requires dedication and training volume
Elite
Sub 20 — 4:00/km
For dedicated and experienced athletes
Tips for your 5K.
Don't start too fast
The first kilometers should be comfortable. Save energy for the second half.
Know your pace
Use the VDOT calculator to find your ideal pace based on recent workouts.
Strength matters
2x per week of strength exercises prevent injuries and improve running economy.
Consistency wins
Training 3-4x per week regularly is better than sporadic intense workouts.
Frequently asked questions.
Simple. No surprises.
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- Access to 144+ running plans
- VDOT pace calculator
- Guided workouts on smartwatch
- Garmin, Polar & Strava
- Performance analysis
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Join 1.000+ runners.
Train with the legends’ methods and watch your pace drop.
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