5k training plans

Please find below your FREE 8 week 5k training programme, created by England Athletics Road Running Manager, Tom Craggs. Choose between the Beginner, Improver and Experienced 5k plan.

Beginner 5k plan

This plan is aimed at runners who are new to structured training and who may not have tried to run a fast 5km before but who can run 20-30+ minutes continuously.

Improver 5k plan

This plan is aimed at regular runners who are confident running 50-60+ minutes continuously as well as including interval sessions in their training. You will have completed 5km races or parkruns before and will be looking to improve you performance over the eight weeks of the plan. The plan includes faster, interval based sessions so some experience of this type of training can be helpful.

Experienced 5k plan

This plan is aimed at experienced runners who run most days and who are confident running 60-70 minutes + continuously as well as including interval sessions in their training. You will have completed 5km races or parkruns before and will be looking to improve you performance over the eight weeks of the plan. The plan includes plenty of faster running so you should be experienced at mixing up paces in your training.

By Runderwear

Posted on 10th Mar 2024