If you've decided you'd like to dip your toes into the world of running races and do a 5k race, great news! We've got free training plans for every level of runner (including brand new beginner runners!)
The training plans on our website are adapted from the comprehensive and personalized training plans in our app that are written by coaches who know exactly what it takes for amateur runners to overcome challenges and reach their endurance race goals.
All you have to do is scroll down to find your level (beginner, intermediate, or advanced) and choose a plan length that suits you.
(Or if you want to skip the free plans on our website and check out what a fully personalized plan is all about, jump right over to to the MOTTIV training app. You can sign up on the web and the download the smartphone app for whatever device you use!)
BEGINNER
A beginner runner is someone who is:
- brand new to running OR
- may be returning to running after a break OR
- is not too concerned about finish times OR
- simply doesn’t want a heavy training load
Here are the available free 5k training plans for beginner runners:
- Free Couch to 5k Training Plan
- Free 3 Week Beginner 5k Training Plan
- Free 4 Week (1 Month) Beginner 5k Training Plan
- Free 6 Week Beginner 5k Training Plan
- Free 8 Week (2 Month) Beginner 5k Training Plan
- Free 10 Week Beginner 5k Training Plan
- Free 12 Week (3 Month) Beginner 5k Training Plan
- Free 16 Week (4 Month) Beginner 5k Training Plan
INTERMEDIATE
You are an intermediate runner if you:
- are already comfortable running continuously for roughly 60 minutes
- are fairly comfortable running some fast intervals
- even if you've never actually done a race, you are not brand new to running
Here are the available free 5k training plans for intermediate runners:
- Free 3 Week Intermediate 5k Training Plan
- Free 4 Week Intermediate 5k Training Plan
- Free 6 Week Intermediate 5k Training Plan
- Free 8 Week (2 Month) Intermediate 5k Training Plan
- Free 10 Week Intermediate 5k Training Plan
- Free 12 Week (3 Month) Intermediate 5k Training Plan
- Free 16 Week (4 Month) Intermediate 5k Training Plan
ADVANCED
Advanced runners are runners who:
- have run for at least a year or two
- completed several running races before
- want a higher volume of training
- have the goal of pursuing their fastest possible time.
Here are the available free 5k training plans for advanced runners:
- Free 3 Week Advanced 5k Training Plan
- Free 4 Week Advanced 5k Training Plan
- Free 6 Week Advanced 5k Training Plan
- Free 8 Week (2 Month) Advanced 5k Training Plan
- Free 10 Week Advanced 5k Training Plan
- Free 12 Week (3 Month) Advanced 5k Training Plan
To train for a 5K running race, you can definitely use any of the training plans above. But if you want a personalized training program that’s designed specifically for your own abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.
