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Lets train for a 5k

Not sure where to begin? You’re in the right place.
Starting your running journey doesn’t need to feel overwhelming—this guide is here to walk (or jog!) you through every step. One of the best things about running is its simplicity. You don’t need expensive gear or complicated equipment. All you really need is a comfortable pair of shoes and the desire to get moving.

If you’re looking for extra motivation or community support, try searching for local 5Ks, running clubs, or beginner meetups on Facebook or Google. You’ll be surprised how many runners of all levels are right in your area, ready to cheer you on.

This 5K plan is designed to help you build confidence, stay consistent, and enjoy the process. Whether you’re lacing up for the first time or getting back into a routine, we’re here to help you keep running simple and meaningful—one step at a time.

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Prievew of Plan

Week 1: (10/7 – 10/13)

  • Monday — Long Run: 45 minutes (≈ 4–8 miles)

  • Tuesday — Recovery Run: 25–30 minutes (≈ 2–5 miles)

  • Wednesday — Speed Work: 200–800m pyramid intervals

Week 2: (10/14 – 10/20)

  • Monday — Long Run: 50 minutes (≈ 4.5–9 miles)

  • Tuesday — Recovery Run: 30–40 minutes (≈ 3–6 miles)

  • Wednesday — Speed Work: 400m repeats × 8

Week 3: (10/21 – 10/27)

  • Monday — Long Run: 55 minutes (≈ 5–11 miles)

  • Tuesday — Recovery Run: 30–40 minutes (≈ 3–6 miles)

  • Wednesday — Speed Work: 800m repeats × 5

Week 4: (10/28 – 11/3)

  • Monday — Long Run: 1 hour (≈ 5–12 miles)

  • Tuesday — Recovery Run: 35–40 minutes (≈ 3–6 miles)

  • Wednesday — Speed Work: 400m repeats × 8

Week 5: (11/4 – 11/10)

  • Monday — Long Run: 45 minutes (≈ 4–8 miles)

  • Tuesday — Recovery Run: 35–40 minutes (≈ 3–6 miles)

  • Wednesday — Speed Work: 200–800m pyramid