5k Training Schedule

There is a beginners schedule at this page.

Finally, the pre-training schedule. You should be able to run this schedule for four to five weeks without much discomfort before starting the 5K program. If not, give yourself some time to build up to that level gradually, or you may risk injury.

	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
Pre- Train	Off	3M	3M	3M	Off	2M	3M

The schedule
The schedule peaks at about 20 miles per week. If you prefer metric distances, use our distance-conversion calculator to convert to kilometers.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	3M	3M	3M	Off	2M	4M
2	Off	3M	Fartlek (4M)	2M	Off	2M	5M
3	Off	3M	Fartlek (4M)	3M	Off	3M	4M
4	Off	3M	4-5 hills (5K pace)	4M	Off	3M	6M
5	Off	4M	4 x 440s (5K pace)	3M	Off	3M	5M
6	Off	4M	3-4 long hills (5K pace)	3M	Off	4M	6M
7	Off	4M	4 x 880s (5K pace)	3M	Off	4M	5M
8	Off	4M	3-4 long hills (5K pace)	3M	Off	4M	6M
9	Off	4M	5 x 880s (5K pace)	4M	Off	4M	5M
10	Off	4M	5 x 440s (5K pace)	3M	Off	4M	6M
11	Off	4M	5 x 880s (5K pace)	3M	Off	3M	5M
X 12	Off	Fartlek (4M)	3M	Off	Off	2M	RACE DAY

Fartlek
It's true: fartlek is almost as fun to do as it is to say. Fartlek is Swedish for speed play and consists of bursts of speed in the middle of a training run. Essentially, it's an unstructured interval session, the track without the rules. Fartlek gets your legs used to a variety of paces and in the process gives you an enhanced awareness of your ability to keep up those paces at various distances.