Free Beginner 5k Training Plan for Runners

A 5k is a short-distance running race consisting of a timed 5km (3.1 miles) run. Learn more about this running distance and our top tips for race day with our beginner 5k training plan!

Like any running race, a 5k is about how fast you can cover a certain distance. For many beginner runners, a 5k is the first running race they will ever complete because of its relatively short distance. And we’re here to give you the best beginner 5k training plan. 

A 5k allows you to enjoy the run without pushing yourself too hard for too long. Many 5k races are held as run/walks, which take the pressure off each runner to push themselves in the race. 

As the first race that many runners complete, a 5k is an interesting race to train for. Rather than experienced runners, most who are training for a 5k have just started their running journey. Some of those looking for a 5k training plan haven’t even run yet!

This post will give you our 5k training plan for beginner runners. This 8 week structured training plan is designed for runners who can already run 30 minutes continuously. If you are not at that point yet or are looking for a couch to 5k training plan, then head over to Learn to Run Training Plan for Beginners. 

First, here are a few key things that you need to know about 5k run training. 

Beginner 5k Training Plan: General Program Components

As you jump into your beginner 5k training plan, you must follow several fundamental principles. These will help you stay injury-free while also enjoying your run training. Our main goal is to help you have fun and enjoy your training, not slug through each workout. 

First, you need to train for a minimum of six weeks before your first 5k. Especially if you start training from nothing (i.e., you don’t run yet), your body needs time to adapt to training stimuli in a healthy and sustainable way. Regardless of your general fitness, start slowly.

Our beginner 5k training plan is designed specifically for athletes who can already run continuously for 30 minutes continuously. So the focus of our training schedule is improving your 5k time. This is done through high-intensity interval work, tempo intervals, and long runs. 

Below are our 10k training plans for beginning runners. These training plans are based on our MOTTIV app, and thus, are more generic for endurance athletes.

When it comes to your long runs, you should gradually increase the distance of these runs by 7-10% each week until you reach 7-8km. By the time you get to race day, 5k will feel much more manageable! 

Below is our 5k training plan for beginning runners. Read on below, and you can find answers to frequently asked questions (FAQs) about 5k training for new runners. Details of the workouts below will be explained in the FAQs. 

Beginner 5k Training Plan

Key Terminology for Beginner 10k Training Plan

There is a lot to unpack in our Beginner 10k Training Plans, and there may be some terms that you don’t recognize. Below, we summarized all of the main terms from our training plans, including specific instructions for certain interval sessions. You can find more information on these workouts in the MOTTIV training app.

• Zone 2: the most important training zone for endurance athletes that stimulates fitness gains and mitochondrial growth, without building up a significant amount of blood lactate. In other words, Zone 2 is the best training zone for stimulating aerobic fitness gains without overtaxing your body. We spent an entire podcast covering Zone 2 which you can check out here. In Zone training, Zone 2 is 60-70% of your maximum heart rate (HRmax), or 2-4 out of 10 on the RPE scale.

• Zone 3 (Tempo): a moderate exercise intensity that is between your aerobic threshold (Zone 2) and anaerobic threshold (Zone 4). Tempo pace can be very draining, and it builds up a significant amount of lactate in your muscles. But if you are well-trained, you can hold your Tempo pace for a few hours. Thus, long-distance triathletes target their Tempo pace/heart rate throughout the swim, bike, and run. In Zone training, Zone 3 is 70-80% of your maximum heart rate (HRmax), or 5-6 out of 10 on the RPE scale.

• Zone 4 (Lactate Threshold): around the mid-point of Zone 4 is your lactate threshold, which is the point that blood lactate begins to build up at an unsustainable pace. Zone 4 is a very hard pace that is between a sprint and your Zone 3 pace. Most Zone 4 workouts consist of intervals that are just 5-10 in length. In Zone training, Zone 4 is 80-90% of your maximum heart rate (HRmax), or 7-9 out of 10 on the RPE scale.

• Steady Run: run done at a consistent pace in Zones 1 and 2. These runs should feel relatively easy and you should finish the session feeling like you could’ve done more.

• Intense Run (Hill Running): running interval session that includes sections of hill running/sprints and walking/jogging recovery intervals. Find a nearby hill (4-10% grade) that you can jog to as a warm-up. Perform the hill repeats as prescribed in the training plan. These intervals work best when you use the same hill repeatedly rather than trying to run on a hilly loop. Make sure to warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.

• Intense Run (Sprints): running interval session that includes sections of sprinting and walking/jogging recovery intervals. Sprints should be done on a flat road or track. Perform the sprints as prescribed in the training plan. Make sure to use perfect running form during each sprint. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.

• Intense Run: running interval session that includes sections of hard running and walking/jogging recovery intervals. These sessions include Zone 4 intervals which are just below your anaerobic threshold. Perform the Zone 4 intervals as prescribed in the training plan. Make sure to use perfect running form during each effort. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.

• Strength Training: specific strength training sessions designed for runners and triathletes which you can find in the MOTTIV training app.

• Main Run: a steady run with the added challenge of stretching your endurance. Done in Zones 1 and 2, a Long Run should feel relatively easy except for the final part of the session where you are stretching your endurance capacity. As you can see in the training plan, each week’s long run is about 5-10% longer than the week before.

• Main Run (Tempo): a steady run with Tempo intervals which are done at a Zone 3 pace. In addition to stretching your endurance capacity, these sessions include Zone 3 Tempo intervals with walking/jogging recovery intervals. Ensure that you keep perfect running form throughout each Tempo interval. Warm up and cool down for at least 5 minutes each by walking/jogging in Zones 1 and 2.

How should I train for a 5k?

The majority of your run training in the 5k plan should be done at a low intensity. It doesn’t matter what your pace is. Focus on your heart rate and rate of perceived exertion (RPE). 

Low intensity training is Zones 1 and 2, or a 1–4 on the RPE scale. This pace should feel relatively easy, and you should be able to hold a conversation while running in Zones 1 and 2. 

If you have to walk to get your heart rate back into Zone 2, don’t sweat it! Walking is still training, and your heart muscles don’t care about your running pace. If you are exercising your heart in Zone 2, it doesn’t matter how fast or slow you go. 

For those who struggle to run with their heart rate in Zone 2, we recommend making your Long Runs an intense hike on a mainly off-road trail. Having your focus on the trail and its terrain will help you slow down and keep your heart rate in Zone 2 whether you are walking, jogging, or running. Plus, steep sections of trail may even force you to slow down to a walk, bringing your heart rate down naturally.

Learn more about heart rate in our guide for absolute beginners: Everything You Need to Know About Heart Rate Training Zones. 

The purpose of low intensity (Zone 1-2) training is not to make you fast. Instead, it is meant to build up your mitochondria which is done best in Zone 2. With low intensity training, you are building your ability to run or walk continuously at a comfortable pace for an extended period of time. 

Strength training is a crucial part of any endurance sport training plan, including our beginner 5k training plan. Studies show that strength training makes you more likely to increase your endurance performance, as well as stay injury-free.

In our MOTTIV training app, we provide 30-minute sessions up to 3 times per week. These are intense and will leave you feeling fit, confident, and accomplished. You can fit these strength training sessions into your 5k training plan any days except for Tuesday or Saturday. You want to be fresh for your high-intensity workouts and long runs.

Do I need to do intervals to train for a 5k?

While you can certainly get by without performing high intensity interval training (HIIT), you are missing out on a massive chunk of potential fitness gains by only training in Zone 2. 

Early in your training program, you should include sprints to build the neuromuscular ability to turn your legs over as quickly as possible. This unlocks your ability to run fast. Without sprint training, you will learn to run 5k at a steady pace, but it will be almost impossible to improve your run times without speed work. 

We recommend easing into sprint training in the third week of our beginner 5k training plan. It begins with 10-second sprints with walking or jogging breaks in between. 

Then, we progress to hill running, which should be done on a moderate incline. 

We also include tempo runs in our beginner 5k training plan, which are longer runs with tempo (Zone 3) intervals lasting 5-8 minutes, depending on the week. Tempo intervals should be done at a challenging but sustainable pace. You should be breathing heavily but not gasping for air. Tempo is just above your Zone 2 but still below your lactate threshold. 

Sources

• Complete Beginner’s Guide to Running
• Best Running Shoes for Beginners
• Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up
• Maximal running shoes may increase injury risk to some runners
• Influence of Shoe Mass on Performance and Running Economy in Trained Runners
• Everything You Need to Know About Heart Rate Training Zones
• Best Triathlon Watches for Beginners
• Is changing footstrike pattern beneficial to runners?
• Rearfoot striking runners are more economical than midfoot strikers
• 9 Biggest Heart Rate Training Mistakes Triathletes Make
• Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity
• Zone 2 Triathlon Training